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White Bean and Pumpkin Soup - Dietitian's Choice Recipe
White Bean and Pumpkin Soup - Dietitian's Choice Recipe

Category: Soup | Serves: 4

(220 ratings)

Nutrition Information:
Calories: 140
Protein: 8 g
Carbs: 26 g
Fat: 2 g
Saturated Fat: 0 g
Sodium: 260 mg
Fiber: 8 g

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White beans add consistency and protein to this creamy and incredibly easy to make soup.
Ingredients:
1 can (15 ounce) rinsed and drained white beans
1 small onion or 2 tsp. onion powder
1 cup water
1 can (15 ounces) plain pumpkin
1 can (14.5 ounces) low sodium vegetable broth
1/2 teaspoon thyme or tarragon
Salt and pepper to taste (optional)

Garnishes (optional):
Fat-free sour cream or yogurt
Nutmeg
Directions:
1 Blend white beans, onion, and water. In a soup pot, mix bean puree with pumpkin, broth, and spices.
2 Cover and cook over low heat about 15 to 20 minutes until warmed through.
3 Serve with a dollop of fat-free sour cream of yogurt. Sprinkle with a dash of nutmeg.
4 Serving Size: 1 1/2 cups.
5 ENJOY!

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Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health.
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