Canned pumpkin puree is available all year. When pumpkins are in season, however, you can make your own 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 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 warmed bowls and garnish with black pepper and green onion tops. Serve immediately.

Nutritional Analysis (per serving)

Serving size: About 1 cup
  • Total carbohydrate: 14 g
  • Dietary fiber: 4 g
  • Sodium: 57 mg
  • Saturated fat: Trace
  • Monounsaturated fat: 1 g
  • Total fat: 1 g
  • Cholesterol: 1 g
  • Protein: 3 g
  • Calories: 77
Last Updated: 2014-09-13
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