Pumpkins are not just for Halloween! They are low calorie, nutritional powerhouses that can be used to make savory soups, sweet treats and nutritious meals. A half cup of canned pumpkin or fresh cooked pumpkin provides a generous amount of beta-carotene. Eaten regularly, pumpkin and other orange plants such as carrot, squash and sweet potato may help reduce the risk of cancer through their potent antioxidant content.
Easiest Pumpkin Soup
Yield: Makes 8 cups
Serving Size: 1 Cup
Calories:
140 calories
Ingredients
- 1 medium onion, grated on a box grater or minced in food processor
- 1 Tablespoons olive oil
- 1 (29-oz.) can pumpkin puree
- 1 quart (32 oz) chicken broth
- 1/2 cup heavy cream, divided
- 1 teaspoon pumpkin pie spice
- 1 teaspoon paprika
- 3/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Heat olive oil in a saucepan over medium-high heat. Add the onion and cook, stirring, 3 minutes or until soft.
- Stir in the pure pumpkin, chicken broth, ¼ cup cream, spices, salt and pepper and cook, stirring occasionally, 3 minutes or until soup simmers.
- Ladle into bowls. Drizzle with remaining heavy cream in a swirl pattern.
Store leftover soup in an airtight container in the refrigerator for up to 3 days or in freezer up to 3 months.
Nutrition Facts
Nutrition per cup: 140 calories, 4 g protein, 11 g carbohydrate, 7 g fat, 240 mg sodium
Recipe adapted from www.goodhousekeeping.com
