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Pumpkin Soup

This sweet and creamy soup has just a hint of spiciness. It can also be made with pureed winter squash, yams, or sweet potatoes in place of the pumpkin.


Makes eight 1-cup servings

1 tablespoon water
1 onion, chopped
2 garlic cloves, minced
1/2 teaspoon mustard seeds
1/2 teaspoon turmeric
1/2 teaspoon ground ginger
1/2 teaspoon ground cumin
1/4 teaspoon cinnamon
3/4 teaspoon salt
2 cups water or vegetable broth
1 15-ounce can pumpkin
2 tablespoons maple syrup or other sweetener
1 tablespoon lemon juice
2 cups fortified soy- or rice milk


Warm water in a large pot. Add onion and garlic and cook over medium heat until onion is soft, about 5 minutes.

Add mustard seeds, turmeric, ginger, cumin, cinnamon, and salt and cook 2 minutes over medium heat, stirring constantly.

Whisk in water or broth, pumpkin, syrup or other sweetener, and lemon juice. Simmer 15 minutes.

Remove from heat and stir in nondairy milk. Transfer about 3 cups to a blender and puree until very smooth. Repeat with remaining soup. Be sure to start on low speed and hold lid on tightly. Return to the pot and heat without boiling, until steamy.

Per serving (1 cup): 73 calories; 1 g fat; 0.2 g saturated fat; 15% calories from fat; 0 mg cholesterol; 3 g protein; 14 g carbohydrates; 7 g sugar; 3 g fiber; 263 mg sodium; 103 mg calcium; 2 mg iron; 4 mg vitamin C; 3691 mcg beta-carotene; 1 mg vitamin E

Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

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