Recipes - add a little spice to your life!

Recipes add a little spice to your life!

Autumn Harvest Pumpkin Soup_small

Autumn Harvest Pumpkin Soup

Prep time:
5 minutes 
Cooking time:
20 minutes 
Total time:
25 minutes 
Ease of prep:
Easy 
Makes 4 Servings
 
Portion size:
2/3 cup 

x 4 servings

Nutrition Per Serving

Calories:
150.0 
Carbohydrates:
26.0g
Protein:
8.0g
Fat:
3.0g
Cholesterol:
71.0mg
Sodium:
210.0mg

Exchanges

Starch:
2.0 
Vegetable:
0.0 
Fruit:
0.0 
Meat:
0.0 
Fat:
0.0 
Milk:
0.0 
Print

Discover a delicious and healthy recipe for pumpkin soup that can be made in under 30-minutes. This low-calorie recipe is only 150 calories per serving with 7 grams of fiber to keep you full for longer.

Ingredients

  • 2  tsp  unsalted butter
  • 2  cup(s)  onions, chopped
  • 2  tsp  all-purpose flour
  • 4  cup(s)  non-fat, reduced-sodium chicken broth
  • 3  cup(s)  plain pumpkin puree
  • 1/2  tsp  garlic, minced
  • 1/2  tsp  ground cumin
  • 1/4  tsp  salt
  • 1/4  tsp  ground white pepper
  • 4  Tbsp  nonfat plain yogurt
  • 1  dash(es)  grated nutmeg

Directions

  1. Lightly coat a 4 to 5-quart nonstick saucepan or pot with cooking spray.
  2. Add the butter and place over medium heat.
  3. Add the onions and cook, stirring occasionally, 5 minutes.
  4. Sprinkle in the flour and cook, stirring 2 minutes, or until the mixture thickens slightly.
  5. Add the broth, whisking, then the pumpkin, garlic, cumin, salt, and pepper.
  6. Bring the soup to a simmer, whisking occasionally, and cook 15 minutes, stirring occasionally to prevent scorching.
  7. Ladle the soup into 4 soup bowls and top with the yogurt and nutmeg.

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