Pumpkin soup for Halloween
Dietitian’s tip:
You can make your own pumpkin puree by roasting a small pie pumpkin and processing the flesh in a blender or food processor.
Serves: 4
Ingredients
- 3/4 cup water, divided
- 1 small onion, chopped
- 1 can (15 ounces) pumpkin puree
- 2 cups unsalted vegetable broth
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1 cup fat-free milk
- 1/8 teaspoon black pepper
- 1 green onion top, chopped
Directions
In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until tender, about 3 minutes. Don’t let the onion dry out.
Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don’t boil.
Ladle soup into blender to puree. Then serve in warmed bowls immediately.
Source: https://www.mayoclinic.org/healthy-lifestyle/recipes/pumpkin-soup/rcp-20049697
Nutritional analysis per serving
Serving size: 1 cup
- Total carbohydrate 13 g
- Dietary fiber 4 g
- Sodium 58 mg
- Saturated fat Trace
- Total fat 1 g
- Trans fat 0 g
- Cholesterol 1 g
- Calories 75
- Protein 3 g
- Monounsaturated fat 1 g
- Total sugars 7 g
- Added sugars 0 g
