- Serving Size
- 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 (14.5 oz.) pumpkin
- 1 potato, peeled and cut into 1-inch cubes
- 4 cups vegetable or fat-free, reduced sodium chicken broth
- ¼ cup nonfat sour cream
- 2 green onions, chopped
Celebrate fall with steamy, delicious pumpkin soup. This recipe calls for canned pumpkin, but fresh pumpkin may also be used. Sugar pumpkins are best for cooking and baking, and the smaller the pumpkin, the more tender.
- In a large stockpot, heat oil over medium-high heat. Add onion, celery, garlic, ginger, and sugar. Cook 4 minutes, until tender.
- Add nutmeg and cinnamon. Season with salt and pepper, to taste; stir to coat. Add pumpkin, potato, and broth. Bring to boil.
- Reduce heat to medium-low, partially cover, and simmer 20 minutes, until pumpkin and potato are tender. Ladle soup into bowls and top each serving with sour cream and green onions.
- Nutrition Information
Per serving: 89 calories; 2 g. total fat (<1 g. saturated fat); 16 g. carbohydrates; 4 g. protein; 2 g. dietary fiber; 409 mg. sodium