How to Cook a Light Pumpkin Soup

Pumpkin soup is a treat that can be enjoyed any time of year, but it is particularly nice in the fall. Pumpkin is full of beta-carotene, antioxidants, potassium and magnesium, making it a very heart-healthy food. It's also low in fat and calories. This recipe yields approximately six servings of light pumpkin soup, and each serving has only 50 calories and 2.5 grams of fat.

Things You'll Need

• Olive oil
• Large stockpot
• Onion
• Sharp knife
• Vegetable stock
• Pumpkin puree
• Black pepper
• Fresh nutmeg
• Toasted seeds and nuts

Instructions

1. Heat one tablespoon of olive oil in the bottom of a large stockpot on medium heat. Vegetable oil may be used instead of olive oil, but keep in mind that it isn't as healthy.

2. Chop a small to medium onion with a sharp knife, and add to the warmed oil. Sauté until the onion is a golden color, but not browned.

3. Add three cups of vegetable stock and three cups of pumpkin puree to the stockpot. Stir well to combine all ingredients, and continue heating on medium heat.

4. Add 1/4 teaspoon of black pepper and 1/4 teaspoon freshly grated nutmeg. Add more or less seasoning depending on your personal taste. Stir again to combine.

5. Heat the light pumpkin soup, still on medium heat, for 15-20 minutes or until it's heated through. Serve immediately in individual soup bowls. Garnish with toasted seeds and/or nuts.

Tips & Warnings

• Try using toasted sunflower seeds and/or toasted almonds for garnish, as these seem to complement the taste of the pumpkin soup best.

References

• Book: The Antioxidant Save-Your-Life Cookbook; Jane Kinderlehrer; 2007