Pumpkin and White Bean Soup

Source: What's Cooking? USDA's recipe collection

Serving size: 1 cup

Servings per recipe: 6

This delicious and easy to cook soup is is high in fiber, vitamin A and protein.

View Nutrition Facts


  • 1 1/2 cups apple juice
  • 1 can small white beans (15 ounces )
  • 1 small onion (finely chopped)
  • 1 cup water
  • 1 can pumpkin (15 ounces)
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg, allspice, or ginger (if you like)
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt


Cutting board and sharp knife, blender or potato masher, measuring cups and spoons, large pot, can opener


1. Mash white beans, onion, and water with a fork or blender until smooth. Set aside.

2. In a large pot, add the pumpkin, juice, cinnamon, black pepper, and salt. If using nutmeg, allspice, or ginger, add that too. Stir.

3. Add the bean mix to the pot.

4. Cook over low heat for 15-20 minutes, until warmed through.

More About White Beans

How to Select

Select dried beans that are dry, firm, clean, uniform in color, and not shriveled.

How to Store

Store dried beans at room temperature, in a closed container to protect from moisture and pests.

How to Prepare

Dried beans need to be soaked before they are cooked. Cover the beans in cold water and bring to a gentle boil, turn off the heat and allow beans to soak in the water for 1-2 hours. Drain water and rinse with fresh water. To cook beans, cover with fresh water and simmer for 1-2 hours. Do not let beans dry out--beans should always be covered with water.