Pumpkin: Lunch

Low-Fat Cream of Pumpkin Soup:

Fall is the perfect time to bring out the stockpot and make warming soups. This low fat cream of pumpkin soup is perfect on a cold fall day, or as an appetizer for a Thanksgiving dinner. A spoonful of plain low fat yogurt can be swirled in just before serving.

• 1 tbsp olive oil
• 1 small yellow onion, finely chopped
• 2 garlic cloves, minced
• 1 tbsp curry powder
• 1 tsp cumin
• 3 cups fat-free, low sodium chicken or vegetable broth
• 1 15-ounce can pumpkin
• 1 12-ounce can evaporated fat-free milk
• Freshly ground Black pepper to taste

Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add evaporated fat-free milk and cook for 2 minutes. Transfer soup to a blender and blend until smooth. Serves 6.

Per Serving: Calories 112, Calories from Fat 25, Total Fat 2,7g (sat 0.5g), Cholesterol 2mg, Sodium 101mg, Carbohydrate 15.6g, Fiber 2.9g, Protein 6.1g