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Pumpkin Soup

What a nice way to celebrate fall. This recipe calls for canned pumpkin, but you may use fresh as well. Remember that smaller pumpkins are the most tender.

2 teaspoons olive oil
½ cup chopped onion
2 celery stalks, chopped
2 garlic cloves, minced
1 teaspoon peeled, minced fresh ginger
2 teaspoons sugar
¼ teaspoon ground nutmeg
Pinch of cinnamon
Salt and freshly ground black pepper, to taste
1 can pumpkin (14.5 ounces)
1 potato, peeled and cut into 1-inch cubes
4 cups vegetable broth or fat-free, reduced sodium chicken broth
¼ cup non-fat sour cream
2 green onions, chopped


1. In large stockpot, heat oil over medium-high heat. Add onion, celery, garlic, ginger and sugar and cook 4 minutes, until tender.

2. Add nutmeg and cinnamon. Season with salt and pepper, to taste; stir to coat. Add pumpkin, potato and broth. Bring to boil.

3. Reduce heat to medium-low, partially cover and simmer 20 minutes, until pumpkin and potato are tender.

4. Ladle soup into bowls and top each serving with sour cream and green onions.

Makes 6 servings.

Calories: 89
Fat: 2 grams (1 gram saturated fat)
Carbohydrate: 16 grams
Protein: 4 grams
Fiber: 2 grams
Sodium: 409 milligrams

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