Pumpkin Soup



For convenience, this recipe calls for canned pumpkin, but fresh pumpkin could also be used. Sugar pumpkins are best for cooking and baking, and the smaller the pumpkin, the more tender.

2 tsp. olive oil
1/2 cup chopped onion
2 celery stalks, chopped
2 garlic cloves, minced
1 tsp. peeled, mincedfresh ginger
2 tsp. sugar
1/4 tsp. ground nutmeg
Pinch of cinnamon
Salt and freshly ground black pepper, to taste
1 can (14.5 oz.) pumpkin
1 potato, peeled and cut into1-inch cubes
4 cups vegetable or fat-free, reduced sodium chicken broth
1/4 cup nonfat sour cream


In large stock pot, heat oil over medium-high heat. Add onion, celery, garlic, ginger and sugar and cook4 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.

Makes 6 servings.

Nutrient analysis per serving:

89 calories, 2 gms total fat, 4 gms protein, and 2 gms dietary fiber. From the American Institute for Cancer Research.