Pumpkin soup

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