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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.
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 | ||
