Recipe: Harvest Pumpkin Soup

PumpkinsPumpkins don’t just make great Fall decoration, they’re also full of nutrients and health benefits!  So take advantage of Fall’s plentiful fruit and try this delicious soup recipe.

Note, the best type of pumpkin to use for cooking is the smaller pie or baking pumpkins.  The larger ones are best for outdoors or decoration.



16 oz canned pumpkin or 2 cups cooked pumpkin
10 ½ oz can low sodium chicken broth
¼ tsp salt alternative
¼ tsp onion powder
¼ tsp black pepper, more or less to taste
1/8 oz tsp ground nutmeg
12 oz can evaporated skim milk
¼ cup non fat or low fat sour cream
1 tablespoon unsalted pumpkin seeds, for garnish
1 tablespoon chopped chives, for garnish

In a medium saucepan, combine pumpkin, broth, salt alternative, onion powder, pepper and nutmeg. Cook over medium –high heat until bubbly, about 10 minutes, stirring occasionally. Stir in evaporated skim milk. Heat through, about 5 minutes, but do not boil.

Spoon into 4 bowls and top each serving with a dollop of sour cream. Garnish with pumpkin seeds and chives if desired.

Makes four 1 cup servings

Calories: 130, Protein 10g, Carb. 22g, Chol, 4 mg, Sodium 278 mg, Total Fat 1g

Recipe adapted from by Annie House, RD, CDE, Botsford Hospital Diabetes & Nutrition Services

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