Pumpkin Soup - 12g Carbs, 2g Fiber
From: Mayo Clinic staff
Healthy carb = whole fruits & vegetables, at least 50% whole grains
and no more than 1 tsp of sugar per serving
Low fat = no more than 3 g of fat per serving
Dietitian's tip: Canned pumpkin puree, available year-round, is an
easy source for the mashed cooked pumpkin. When pumpkins abound in
the fall, however, you can make your own puree by roasting a small
pie pumpkin and whipping the flesh in a blender or food processor.
Serves: 4
3/4 cup water
1 small onion, chopped
1 (8oz can) pumpkin puree
1 cup unsalted vegetable broth
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1 cup fat-free milk
1/8 tsp freshly ground black pepper
1 green onion, green top only, chopped
In a large saucepan, heat 1/4 cup of the water over medium heat. Add
the onion and cook until tender, about 3 minutes. Don't let the onion
dry out.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring
to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and
cook until hot. Don't boil.
Ladle into warmed individual bowls and garnish with black pepper and
green onion tops. Serve immediately.
Serves: 4
Serving size: 1 cup
Nutrition per Serving:
72 Calories, 1g Total Fat, <1g Saturated Fat, <1g Monounsaturated Fat,
1mg Cholesterol, 241mg Sodium, 199mg Potassium, 3g Protein,
12g Carbs, 2g Fiber, 78mg Calcium
Mayo Clinic Healthy Weight Pyramid Servings: 1 Carbohydrates
Diabetes Meal Plan Exchanges: 1 Starches
Dash Eating Plan Servings: 1 Vegetables
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