Pumpkin Bean Soup This soup features pureed pumpkin, white beans and pumpkin spice. This is one of those dishes that you can throw into a large pot, cook for 15-20 minutes and have an easy, delicious and nourishing meal. The great thing about this meal is that you can prep and freeze portions of this for those busy and chilly fall nights when you are short on time. Pumpkin is great for your eyes and beans are packed with protein, iron and fiber. For healthy tips and recipes, visit azhealthzone.org. Ingredients 1 ½ cups apple juice 1 (15 ounce) can of small white beans 1 small onion, finely chopped 1 cup water 1 (15 ounce) can pumpkin puree, or 2 cups of fresh pumpkin puree ½ tsp nutmeg, allspice, or ginger (optional) Directions Wash your hands with soap and warm water. Mash white beans, onion, and water with a fork or blender until smooth. Set aside. In a large pot, add the pumpkin, juice, cinnamon, black pepper, and salt. If using nutmeg, allspice, or ginger, add that too. Stir. Add the bean mix to the pot. Cook over low heat for 15-20 minutes, until warmed through. Nutrition Facts per Serving Calories, 108; Carbohydrate, 26 g; Protein, 5 g; Total Fat, 1 g; Saturated Fat, 0 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber,6 g; Total Sugars, 10 g; Sodium, 265 mg; Calcium, 65 mg; Folate, 12 mcg; Iron, 2mg; Percent Calories from Fat, 8%. Makes 6 servings, approximately 1 cup each. Print Recipe

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