What you need:

1 ½ cups apple juice
1 15-ounce can white beans (drained)
1 small onion (finely chopped)
1 cup water
1 15-ounce can pumpkin
½ tsp. cinnamon
⅛ tsp. nutmeg
½ tsp. black pepper
¼ tsp. saltPreparations:

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, nutmeg, black pepper and salt.
3. Add the bean mix to the pot.
4. Cook over low heat for 15-20 minutes, until warmed through.

*serves 6Nutritional Information (per serving)
Total Calories 140, Total Fat 1 g, Protein 7 g, Carbohydrates 28 g, Dietary Fiber 7 g, Saturated Fat 0 g, Sodium 420 mg, Total Sugars 10 g