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Pumpkin Soup

Makes 6 cups; 8 servings

Notes: If making ahead, cool, cover, and chill up to 1 day. Add sour cream after reheating.

 1 onion (8 to 10 oz.), chopped
 2 cloves garlic, minced
 1 teaspoon pumpkin pie spice
 1/8 teaspoon cayenne
 3 3/4 cups chicken or vegetable broth
 1 can (15 oz.) pumpkin
 1 tablespoon honey
 1 cup nonfat milk
 4 teaspoons cornstarch
 1 tablespoon lemon juice
  About 2 tablespoons nonfat sour cream or plain nonfat yogurt
Step 1

In a 4- to 5-quart pan, frequently stir onion, garlic, pumpkin pie spice, cayenne, and 1/4 cup broth over high heat until pan is dry, about 3 minutes.

Step 2

In a blender or food processor, smoothly purée onion mixture, adding a little more broth if needed to facilitate the process.

Step 3

Return purée to pan; add remaining broth, pumpkin, and honey.

Step 4

Smoothly mix milk with cornstarch and stir into soup. Stirring, bring to a boil over high heat. Add lemon juice and salt to taste.

Step 5

Ladle soup into shallow bowls. Stir sour cream to soften, then drizzle a small amount into each bowl.

Nutrition Facts

Servings Makes 6 cups; 8 servings

Amount Per Serving
Calories 61Calories from Fat 4.4
% Daily Value *
Total Fat 0.3g1%

Saturated Fat 0.1g1%
Cholesterol 1.2mg1%
Sodium 30mg2%
Total Carbohydrate 13g5%

Dietary Fiber 1.4g6%
Protein 2.4g5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.