Fall is just around the corner with its cool nights and waves of warm colors. Fall also brings the onslaught of pumpkin lattes, pumpkin candles, pumpkin patches and pumpkin t-shirts. This week I am sharing a pumpkin soup recipe that is creamy and by substituting fat free half-and-half is a healthy option. Pumpkin is a type of winter squash and is technically a fruit because pumpkins contain seeds but according to the USDA nutrition, more like a vegetable. Pumpkin provides 49 calories per cup, 3 grams of fiber, 2 grams of protein, 49 percent of recommended daily intake (RDI); and 19 percent of RDI of Vitamin C. Pumpkin is a nutrient dense food with versatility in the kitchen. A quick tip for reducing calories and sugar content in your favorite pumpkin pie recipe is to use a heat tolerant sugar substitute and use fat free or low fat milk. All pumpkins are edible (to some degree) but for this recipe make sure to choose a pumpkin that is grown to be eaten such as pie pumpkins and avoid using giant varieties that are grown for display or carving. You can use butternut squash for this recipe with good results. I did not try this recipe with canned pumpkin but I am confident you could use 2-15 ounce cans of pumpkin puree.
For this recipe, you will need: