Diabetes Forecast

Pumpkin Soup

Per Serving

Pumpkin Soup

Makes: 6
Serving Size: scant 1 cup
Calories 58
Fat 0 g
Saturated Fat 0 g
Trans Fat 0 g
Carbohydrate 10 g
Fiber 3 g
Sugars 5 g
Cholesterol 3 mg
Sodium 62 mg
Protein 4 g
Choices: Starch 0.5
  • Makes: 6
  • Serving Size: scant 1 cup


Nonstick cooking spray
1/2 cup finely chopped onion
1/2 tsp. minced garlic
1 can (15 oz.) solid-pack pumpkin
3 1/2 cups fat-free, low-sodium
chicken or vegetable broth
1/2 cup fat-free milk
1/2 tsp. hot pepper sauce
Salt and pepper to taste (optional)
6 Tbsp. fat-free sour cream


  1. In a nonstick saucepot coated with nonstick cooking spray, sauté the onion and garlic over medium heat for 5 minutes, or until tender. Add the pumpkin, then gradually add the broth and milk.
  2. Add the hot pepper sauce and salt and pepper (if using). Cook until heated through, approximately 5 minutes. Top with 1 Tbsp. of sour cream on each serving.

Recipe Finder

Show me recipes in: