Healthy Recipe:

Recipe: Pumpkin soup

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low fat = no more than 3 g of fat per serving
The Mayo Clinic Diet Book, learn more

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Dietitian's tip: 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.

By Mayo Clinic staff
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
Calories73 Sodium51 mg
Total fat1 g Total carbohydrate13 g
Saturated fattrace Dietary fiber3 g
Trans fat0 g Sugars0 g
Monounsaturated fattrace Protein3 g
Cholesteroltrace   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

NU00424 Nov. 16, 2012

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