Recipe: Pumpkin soup

Dietitian's tip: Canned pumpkin puree, available year-round, is an easy source for the mashed cooked pumpkin. When pumpkins abound in the fall, however, you can make your own puree by roasting a small pie pumpkin and whipping the flesh in a blender or food processor.

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

SERVES 4

Ingredients

3/4 cup water

1 small onion, chopped

1 can (8 ounces) pumpkin puree

1 cup unsalted vegetable broth

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1 cup fat-free milk

1/8 teaspoon freshly ground black pepper

1 green onion, green top only, chopped

Directions

In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.

Add the 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 into warmed individual bowls and garnish with black pepper and green onion tops. Serve immediately.

Nutritional Analysis

(per serving)

Serving size: 1 cup
Calories	72	Cholesterol	1 mg
Protein	3 g	Sodium	241 mg
Carbohydrate	12 g	Fiber	2 g
Total fat	1 g	Potassium	199 mg
Saturated fat	< 1 g	Calcium	78 mg
Monounsaturated fat	< 1 g