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Martha's Pumpkin and White Bean Soup


Martha's Pumpkin and White Bean Soup recipe













Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber


1 pound navy beans
2 quarts water
1 each onions
stuck with
2 each cloves
1 each bay leaves
2 ¼ teaspoons salt
1 tablespoon olive oil
2 medium leeks
white part only, washed well, minced
1 pound pumpkin
peeled and chopped
2 each garlic cloves
1 x salt and black pepper
to taste
6 each sage leaves
1 x sage leaves
for garnish


Soak beans overnight in plenty of water to cover.

Drain beans and combine in a pot with the 2 quarts water, onion and bay leaf.

Bring to a boil and skim off any foam that rises.

Reduce heat, cover, and simmer for 1 hour.

Add 2 teaspoons salt; continue to simmer.

Heat olive oil in a large saucepan or non-stick skillet over medium-low heat and add the leeks.

Cook, stirring, until leeks soften, about 5 minutes.

Add the pumpkin and garlic and sprinkle with ¼ teaspoon salt.

Continue to cook for 5 minutes, stirring often, until the pumpkin begins to soften.

Ladle in some stock from the beans.

Stir together and transfer the pumpkin mixture to the bean pot.

Cover and simmer 30 to 50 minutes, until the beans are thoroughly tender, even mushy.

Taste; adjust salt and add pepper.

Remove the bay leaf and cloves from the onion.

Return the onion to the soup.

Put the soup through the fine or medium blade of a food mill and return to the heat.

Stir in the slivered sage and heat through gently, stirring.

Serve, garnishing each bowl with additional fresh sage and pumpkin seeds if needed.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 177g (6.2 oz)
Amount per Serving
Calories 14017% of calories from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1228mg 51%
Total Carbohydrate 8g 8%
Dietary Fiber 6g 26%
Sugars g
Protein 14g
Vitamin A 236% Vitamin C 10%
Calcium 7% Iron 14%
* based on a 2,000 calorie diet How is this calculated?


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