By Mayo Clinic Staff

Dietitian's tip:

You can make your own pumpkin puree by roasting a small pie pumpkin and processing the flesh in a blender or food processor.

Number of servings

Serves 4
  1. Healthy carb
  2. Low Sodium
  3. Low Fat

Ingredients

  1. 3/4 cup water, divided
  2. 1 small onion, chopped
  3. 1 can (15 ounces) pumpkin puree
  4. 2 cups unsalted vegetable broth
  5. 1/2 teaspoon ground cinnamon
  6. 1/4 teaspoon ground nutmeg
  7. 1 cup fat-free milk
  8. 1/8 teaspoon black pepper
  9. 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.

Nutritional analysis per serving

Serving size: 1 cup

  • Total carbohydrate 13 g
  • Dietary fiber 4 g
  • Sodium 58 mg
  • Saturated fat Trace
  • Total fat 1 g
  • Trans fat 0 g
  • Cholesterol 1 g
  • Calories 75
  • Protein 3 g
  • Monounsaturated fat 1 g
  • Total sugars 7 g
  • Added sugars 0 g
July 14, 2021