By Mayo Clinic Staff members

Dietitian’s idea:

You can make your possess pumpkin puree by roasting a compact pie pumpkin and processing the flesh in a blender or food stuff processor.

Variety of servings

Serves four

  1. Healthful carb
  2. Low Sodium
  3. Low Fats


  1. three/four cup h2o, divided
  2. 1 compact onion, chopped
  3. 1 can (fifteen ounces) pumpkin puree
  4. two cups unsalted vegetable broth
  5. 1/two teaspoon ground cinnamon
  6. 1/four teaspoon ground nutmeg
  7. 1 cup extra fat-no cost milk
  8. 1/8 teaspoon black pepper
  9. 1 green onion leading, chopped


In a large saucepan, warmth 1/four cup h2o more than medium warmth. Increase onion and cook dinner right until tender, about three minutes. Really don’t let the onion dry out.

Increase remaining h2o, pumpkin, broth, cinnamon and nutmeg. Carry to a boil, lower warmth and simmer for 5 minutes. Stir in the milk and cook dinner right until scorching. Really don’t boil.

Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Provide promptly.

Nutritional evaluation for each serving

Serving sizing: 1 cup

  • Whole carbohydrate 13 g
  • Dietary fiber four g
  • Sodium fifty eight mg
  • Saturated extra fat Trace
  • Whole extra fat 1 g
  • Trans extra fat g
  • Cholesterol 1 g
  • Calories 75
  • Protein three g
  • Monounsaturated extra fat 1 g
  • Whole sugars seven g
  • Included sugars g