Creamy Pumpkin Soup

6 servings/serving size: 1 cup

Ingredients

• ¼ cup pumpkin seeds
• 2 tsp canola oil
• 1 medium onion, chopped
• 1 ½ cups canned pumpkin
• 3 ½ cups low-fat, low-sodium chicken or vegetable broth
• 1 cup evaporated skim milk
• 2 Tbsp dry sherry
• 1 tsp cinnamon
• Fresh ground pepper to taste

 

Directions:
Preheat oven to 400 degrees. Spread the pumpkin seeds on a small cookie sheet. Drizzle 1 tsp of the canola oil on the seeds and toast the seeds for 5 minutes. Remove from the oven. In a stockpot, heat the remaining oil. Add the onion and sauté for 5 minutes. Add the pumpkin and broth and bring to a boil. Simmer for 20 minutes. Add the milk, sherry and cinnamon. Simmer for 5 minutes. To serve, place soup in bowls and top with pumpkin seeds. Grind pepper over each serving.

Nutrition information per serving
Calories: 142; Total Fat: 7g; Saturated Fat: 1g; Protein: 9g; Carbohydrate: 14g; Cholesterol: 2mg; Sodium: 115mg; Sugars: 8g; Fiber: 3 g

Source: American Diabetes Association