Fall is the time for pumpkin-flavored everything, but that often means sugar-laden lattes, doughnuts and cookies. For a healthier pumpkin dish that will also warm you up on a crisp autumn day, try this soup.
Vegetable oil spray
½ cup chopped onion
1 teaspoon minced garlic, optional
1 cup fresh chopped mushrooms, optional
2 tablespoons all-purpose flour
2½ cups chicken broth
2 cups canned pumpkin, or 1 cup pumpkin plus 1 cup cooked mashed sweet potatoes
1 cup evaporated skim milk, or fat-free half-and-half
2 tablespoons honey
¼ teaspoon ground ginger
¼ teaspoon nutmeg
1 tablespoon curry powder
cinnamon and nuts to garnish, optional
Spray large saucepot with vegetable oil. Sauté onion, garlic and mushrooms until tender, about 5 minutes. Stir in flour; gradually add broth, cooking over medium heat until slightly thickened, about 3 to 4 minutes. Stir in pumpkin. Add milk slowly while stirring until blended. Add honey, ginger, nutmeg and curry powder. Continue to cook while stirring for 5 to 6 minutes or until mixture comes to a boil. Reduce heat and simmer for 5 minutes. Garnish with nuts and cinnamon.
Per serving: 101 calories; 1 g fat; 6 g protein; 19 g carbohydrates; 1 mg cholesterol; 319 mg sodium.