It’s that time of year again – for pumpkins! And if you’ve been following our blog, you probably can tell we’re a bit pumpkin obsessed—we’ve been whipping up Pumpkin Pancakes, Pumpkin Spiced Latte, Mash & Mix Microwave Pumpkin Spiced Apple Oatmeal Cookie , just to name a few of our latest pumpkin ditties! One of the reasons we’re such fans is because this nutrient-packed vegetable is an amazing substitution for high calorie fat sources like oils and butters and for eggs too. Pumpkin (canned works perfectly well) is amazingly versatile and adds a moist and creamy texture and works seamlessly in desserts and in recipes like this soup–you’d never know you’re actually getting a veggie minus all the fat and calories that typically come with such creaminess!

A few health bonuses thanks to pumpkin:

Pumpkin is:

• Packed with energy-revving, nutrient-rich, quality carbohydrates that fuel your brain, your muscles, and your central nervous system.

• Helps you to shed the lbs- with only 40 calories per half cup of pumpkin and with four satisfying grams of fiber, your waistline will thank you!

• Helps you to keep your blood pressure in check thanks to its’ high potassium content.

• Another bonus? Pumpkins’ fantastic color comes from the cancer-fighting antioxidant, beta-carotene that gives your skin a beautiful hue, while also protecting it from the damage from the sun, boosting your immune system and promoting good vision.

Pumpkin Soup

Serves: 4

Ingredients

1 teaspoon olive oil

1 clove garlic, crushed

1- 15 ounce can pumpkin puree

3 cups low-sodium vegetable stock

1-1/2 tablespoon tomato paste

1/2 tsp red cayenne

1/2 tsp basil

1/2 tsp oregano

1/2 tsp turmeric (optional)

1 tablespoon grated Parmesan cheese

1/4  teaspoon pepper

salt to taste, optional

Directions

1. Heat oil in a large saucepan over medium heat. Add garlic and cook until fragrant, 3 to 4 minutes, stirring constantly.
2. Add pumpkin and stir in the garlic.
3. Add stock, tomato paste, red cayenne, basil, oregano and pepper (and turmeric if using)and stir until well blended. Bring to a boil over high heat, lower to a simmer, and cover. Cook for 20 minutes, stirring occasionally, allowing flavors meld.
4. Add cheese and salt ; mix and serve warm. Enjoy!!

Nutrition Facts: 65 calories, 2 g fat, 1 g saturated fat, 149 mg sodium, 11 g carbs, 3 g fiber, 5 g sugar, 3 g protein

Pumpkin Soup

 

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Ingredients

• 1 teaspoon olive oil
• 1 clove garlic, crushed
• 1- 15 ounce can pumpkin puree
• 3 cups low-sodium vegetable stock
• 1-1/2 tablespoon tomato paste
• ½ tsp red cayenne
• ½ tsp basil
• ½ tsp oregano
• ½ tsp turmeric (optional)
• ¼ teaspoon pepper
• salt to taste, optional

Instructions

1. Heat oil in a large saucepan over medium heat. Add garlic and cook until fragrant, 3 to 4 minutes, stirring constantly..
2. Add pumpkin and stir in the garlic..
3. Add stock, tomato paste, red cayenne, basil, oregano and pepper (and turmeric if using)and stir until well blended. Bring to a boil over high heat, lower to a simmer, and cover. Cook for 20 minutes, stirring occasionally, allowing flavors meld.
4. Add cheese , and salt, and ; mix and serve warm. Enjoy!!

Nutrition Information

Calories: 65 Fat: 2 g Saturated fat: 1 g Carbohydrates: 11 g Sugar: 5 g Sodium: 149 mg Fiber: 3 g Protein: 3 g

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