Pumpkin Soup

Notes: If making ahead, cool, cover, and chill up to 1 day. Add sour cream after reheating.


Makes 6 cups; 8 servings

Recipe from


Nutritional Information

Calories 61
Caloriesfromfat 4.4 %
Protein 2.4 g
Fat 0.3 g
Satfat 0.1 g
Carbohydrate 13 g
Fiber 1.4 g
Sodium 30 mg
Cholesterol 1.2 mg


1 onion (8 to 10 oz.), chopped
2 cloves garlic, minced
1 teaspoon pumpkin pie spice
1/8 teaspoon cayenne
3 3/4 cups chicken or vegetable broth
1 can (15 oz.) pumpkin
1 tablespoon honey
1 cup nonfat milk
4 teaspoons cornstarch
1 tablespoon lemon juice
About 2 tablespoons nonfat sour cream or plain nonfat yogurt


1. In a 4- to 5-quart pan, frequently stir onion, garlic, pumpkin pie spice, cayenne, and 1/4 cup broth over high heat until pan is dry, about 3 minutes.

2. In a blender or food processor, smoothly purée onion mixture, adding a little more broth if needed to facilitate the process.

3. Return purée to pan; add remaining broth, pumpkin, and honey.

4. Smoothly mix milk with cornstarch and stir into soup. Stirring, bring to a boil over high heat. Add lemon juice and salt to taste.

5. Ladle soup into shallow bowls. Stir sour cream to soften, then drizzle a small amount into each bowl.