Pumpkin soup
You can make your own pumpkin puree by roasting a small pie pumpkin and processing the flesh in a blender or food processor.
To make this plant based, use a milk substitute.
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 the 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.
Serving Information
Serves 4
Nutritional analysis per serving
Calories: 75
Total carbohydrate: 13 g
Cholesterol: 1 g
Dietary fiber: 4 g
Monounsaturated fat: 1 g
Protein: 3 g
Saturated fat: Trace
Serving size: 1 cup
Sodium: 58 mg
Total fat: 1 g
DASH Eating Plan Servings
Vegetables: 3
Diabetes Meal Plan Choices
Starches: 1
Mayo Clinic Healthy Weight Pyramid Servings
Carbohydrates: 1
Last Updated Jul 28, 2022
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