Pumpkin Soup

Prep Time: 25 Minutes

Soup Basics: Start with canned, fat-free chicken, beef or vegetable stock. For creamy soups, add evaporated skim milk or pureed vegetables (e.g., broccoli, asparagus or cauliflower). Simmer with chopped carrots, onion or tomatoes. Add pasta, mushrooms or beans for texture. For something hearty, add leftover chicken or beef. Then season with herbs and lemon juice. And it's soup!

• 1 cup onion, minced
• 2 cups fat-free chicken broth
• 1-1/2 cups canned pumpkin puree (not pie filling)
• 1-1/2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp hot pepper sauce
• 1/4 tsp salt
• 4 tbsp nonfat sour cream

1. In a medium saucepan, sauté onion (over medium heat) in 2-3 tablespoons of broth until translucent, 4-5 minutes.
2. Stir in remainder of broth, pumpkin, seasonings and hot pepper sauce and cook until bubbly; cover pot, lower heat and simmer 15 minutes.
3. Pour into bowls and serve each with a scoop of nonfat sour cream.

OPTIONS: Top with nonfat plain yogurt or a sprinkle of grated mozzarella cheese.
Makes 4 (1-1/4-cup) servings.

© 2004 Personal Best Publications

PER TBSP:
82 calories
2.7g protein
1g fat (1%)
15g carbs
5.7g fiber
679mg sodium