Pumpkin and Bean Soup

The hearty beans add texture and bite to the smooth creaminess of this soup.


  • 1 16-ounce can of white beans
  • 1 onion (finely chopped)
  • 1 cup water
  • 1 15-ounce can of pumpkin
  • 1 1/2 cup apple juice
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg, allspice, or ginger
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt


  1. Blend white beans, onion, and water with a masher or blender till smooth.
  2. In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt. Stir.
  3. Add the blended bean mix to the pot.
  4. Cook over low heat for 15-20 minutes, until warmed through.

 Cut Down on Choking:

For kids 2-4 years old, serve food in the following way:

  • Make sure onions are chopped in bite-sized pieces, a size of 1/4-inch or less.
  • Take the white beans out of the portion you serve the children. Whole beans choking hazards.
  • Puree, blend or mash all ingredients in this recipe. Firm, smooth, or slippery foods like onions and beans can slide down kids’ throat before chewing.