Cooking Up Health - Pumpkin Vegetable Soup
Pumpkin, a favorite fall decoration, is a nutritious vegetable rich is vitamin A and vitamin C and a good source of potassium, vitamin E, fiber and many other nutrients.
Makes: 6 cups
Serving Size: 1 ½ cups
- 1 tablespoon olive oil
- 1 small onion, minced
- 1 carrot, chopped
- 1 celery rib, chopped
- 3 cups other veggies (such as a combination of mushrooms, broccoli, zucchini)
- 3 cloves garlic, minced
- 1 cup spinach, baby or mature, chopped
- 1 tomato, chopped
- 1 (15-ounce) can plain pumpkin puree
- 4 cups vegetable broth, reduced sodium preferred
- ½ teaspoon dried oregano
- ⅛ teaspoon salt, or to taste
- ⅛ teaspoon black pepper, or to taste
- Optional garnish: pumpkin seeds
- Heat oil in a large saucepot over medium heat. Add onion, carrot and celery. Sauté for about 5 minutes, until tender.
- Add the 3 cups of other vegetables and cook 3 to 4 minutes more.
- Add garlic, spinach and tomato. Stir for about 30 seconds.
- Add in pumpkin puree, broth, oregano, salt and pepper. Stir until puree has combined evenly into the broth.
- Bring to a boil, reduce heat and simmer for about 10 minutes.
- Garnish with pumpkin seeds if desired.
Nutrition (per serving without optional garnish):
Calories 110, Total Fat 4g, Saturated Fat 0.5g, Carbohydrate 18g, Fiber 7.5g, Protein 4g, Sodium 255mg
Heather’s Healthy Hints:
Making your own pumpkin puree is as simple as chopping and boiling a pumpkin, scooping out the softened flesh and mashing or blending it. Bonus - you can save the nutritious seeds to roast up as a snack or garnish: rinse and dry them, coat lightly with oil and salt, then roast at 350°F for about 20 minutes until they start to brown.
Find more family-friendly recipes and healthy eating tips in the Cooking Up Health section of D-H Health and Wellness.
Heather Wolfe, MPH, RDN, LD, CHC, is a registered dietitian and certified health coach with Dartmouth-Hitchcock’s Live Well/Work Well Employee Wellness Program.