Two super foods in one dish

Beans and pumpkin serve up super amounts of vitamins, minerals, fiber and plant-based protein. Here’s an easy recipe for Pumpkin and White Bean Soup that can be made super-fast in just 30 minutes:


  • 1 14-ounce can white beans, drained
  • 1 small onion, finally chopped
  • 1 cup water
  • 1 tablespoon olive or canola oil
  • 1 14-ounce can pumpkin puree
  • 1 ½ cups 100% apple juice
  • ½ teaspoon black pepper 
  • ½ teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg, ground ginger or allspice (optional)
  • ¼ teaspoon salt


  1. Mash white beans, onion and water with a fork or blender until smooth. Set aside.
  2. In a large pot, add the pumpkin, oil, apple juice, cinnamon, black pepper and salt. If using an optional spice, add that too.
  3. Add and stir the bean mix into the pot.
  4. Cook over low heat for 15-20 minutes until warmed through.

Source: What’s Cooking? USDA Mixing Bowl

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