Mayo Clinic Health Library

Recipe: Pumpkin soup

Updated: 11-16-2012

Dietitian's tip: Canned pumpkin puree is available all year. When pumpkins are in season, however, you can make your own puree by roasting a small pie pumpkin and processing the flesh in a blender or food processor.

Ingredients

Serves: 4

  • 3/4 cup water, divided
  • 1 small onion, chopped
  • 1 can (15 ounces) pumpkin puree
  • 2 cups unsalted vegetable broth
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 cup fat-free milk
  • 1/8 teaspoon black pepper
  • 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 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
  • Calories: 73
  • Total carbohydrate: 13 g
  • Cholesterol: trace
  • Dietary fiber: 3 g
  • Monounsaturated fat: trace
  • Protein: 3 g
  • Saturated fat: trace
  • Sodium: 51 mg
  • Sugars: 0 g
  • Total fat: 1 g
  • Trans fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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