Heather Wolfe, MPH, RDN, LD, CHC, shares this autumnal pumpkin soup recipe full of vitamins and nutrients. Enjoy!
- Servings: 4
- Serving size: 1 and 1/2 cups
- Cook Time: 20 minutes
- 1 tablespoon olive oil
- 1 small onion, minced
- 1 carrot, chopped
- 1 celery rib, chopped
- 3 cups of other veggies (such as a combination of mushroom, 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)
- 1/2 teaspoon dried oregano
- 1/8 teaspoon salt, or to taste
- 1/8 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.
Calories 110 Cal | Total Fat 4g | Saturated Fat 0.5g | Protein 4g | Total Carbohydrates 18g | Dietary Fiber 7.5g | 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.