Eat Smart  |  Posted 10.29.14

Pumpkin Soup

Pumpkin Soup

Here's a quick soup that is especially perfect to serve in the fall.

Onions provide Vitamin C and folacin while the pumpkin provides beta carotene and Vitamin C.

Makes six (1 cup) servings


  • 1/2 cup finely chopped onion
  • 1/2 tsp minced garlic
  • 1 (15 oz) can solid pack pumpkin
  • 3 1/2 cups canned fat-free chicken broth or vegetable oil
  • 1/2 cup skim milk
  • salt and pepper to taste
  • nonfat plain yogurt


In a pot coated with nonstick cooking spray, sauté the onion and garlic over a medium heat until tender, about 5 minutes. Add the pumpkin. Gradually add the chicken broth and milk. Season with salt and pepper. Cook until heated through, about 5 minutes. Serve with a dollop of yogurt.

Nutritional Information Per Serving: Calories 45, Protein 4 g, Carbohydrate 8 g, Fat 0 g, Calories from Fat 0%, Saturated Fat 0 g, Dietary Fiber 3 g, Cholesterol 0 mg, Sodium 391 mg

Recipe from "Eating Well Through Cancer" by Merck.