Tuesday, November 5, 2013

Skinny Pumpkin Soup

I hope you are not getting sick of pumpkin recipes! My love for pumpkin must be apparent at this point.  What is not to love about fall's signature squash?!

Not only is pumpkin loaded with a delicious sweet flavor, but it also contains many beneficial nutrients.  The bright orange coloring of pumpkin might be a giveaway of the high beta-carotene content.  In the body beta-carotene is converted to vitamin A and performs many important functions in the body.

Pumpkin can be used in a variety of recipes - including baked goods, soups, and pasta.  In this recipe the pumpkin serves as a creamy soup base with a hint of sweetness.

This recipe is a perfect solution for those pumpkins you still have hanging around the house. I used pie pumpkins for this recipe, however I think any pumpkin would suffice.  You will likely not use all of the pumpkin seeds for the soup - the leftovers can double as a delicious healthy snack.

What is your favorite pumpkin recipe?

Your family's dietitian,
Kristen Smith

Skinny Pumpkin Soup

by Kristen Smith
Prep Time: 30 minutes
Cook Time: 45 minutes
Keywords: soup/stew
Ingredients (4 servings)
  • 2 whole pie pumpkins (about 5-6 inch in diameter)
  • 2-4 cups low sodium vegetable broth (or desired amount)
  • 1 tablespoon light buttery spread
  • 1/4 cup onions, chopped
  • 1 clove garlic, chopped
  • salt and pepper to taste
  • non-stick cooking spray
  • optional: Greek yogurt
1. Pre-heat oven to 400 degrees Fahrenheit
2. Using a knife cut the stem off of the pumpkin; spoon out seeds and set aside
3. Slice remaining pumpkin into fourths and place on pan skin side down; spray top of pumpkin with non-stick cooking spray and sprinkle with salt and pepper; cook on 400 degrees Fahrenheit for 45 minutes
4. Rinse off pumpkin seeds and toast or roast pumpkin seeds (can cook at 300 degrees Fahrenheit for 45 minutes)
5. While pumpkin is cooling melt butter in saucepan on medium; add onion and saute on medium heat for 3-4 minutes; add garlic and saute for additional 3-5 minutes or until slightly browned
6. Once pumpkin slightly cooled spoon out of skin into a large pot; add onion/garlic; puree using a hand mixer or hand blender; whisk in broth (broth amount will depend on desired consistency); add desired amount of salt and pepper
7. Serve in bowl topped with pumpkin seeds and Greek yogurt
Servings: 4 • Serving size: 1/4 soup • Calories: 58.1 kcal • Protein: 1.1 g • Sodium: 529.9 mg • Carbs: 10.5 g • Fat: 1.4 g • Fiber: 2.7 • Sugars: 3.6 g
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