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Pumpkin Soup

Celebrate the season with this cozy dish


¾ c. water
1 small onion, chopped
1 can pumpkin puree
1 c. unsalted vegetable broth
½ tsp. ground cinnamon
¼ tsp. ground nutmeg
1 c. fat-free milk
½ clove garlic, minced
⅛ tsp. freshly ground black pepper
4 sprigs of parsley (optional)


In a large saucepan, heat ¼ cup of the water over medium heat. Add the onion and garlic and cook until tender, about 3 minutes. Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat, and simmer for 5 minutes. Stir in the milk; cook until hot. Don't boil. Garnish with black pepper and parsley, if using. Serve immediately.

Serves 4.

Nutritional information per serving: Calories: 72; Total fat: 1g; Cholesterol: 1mg; Sodium: 241mg; Total carbohydrates: 12g; Dietary fiber: 1g; Protein: 3g

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Last Updated 04/10/2009