‘Tis the season for pumpkins and while most people are carving them to scare the neighborhood kids, eating pumpkins can be just as fun. And, pumpkins are good for you; they are high in both antioxidants and beta-carotene. Here is a yummy and healthy pumpkin soup recipe with only about 125 calories per serving.

  • 14 oz fat-free chicken broth
  • 1 large onion, diced
  • 2 carrots, diced
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1/3 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp cayenne pepper (optional)
  • 16 oz canned pumpkin
  • 2 c evaporated low-fat (2%) milk
  • 1/4 c low-fat sour cream
  • 4 tsp chopped chives
  • 4 tsp bacon bits (optional)

In a large pot, combine the chicken broth, onions, carrots, baking soda, cinnamon, salt, pepper and cayenne (if you like it spicy), and simmer uncovered for 15 minutes, or until carrots are soft. Put the cooked vegetables and broth into a food processor and blend until smooth. Add the canned pumpkin and evaporated milk, and simmer uncovered for 10 minutes. Serve topped with sour cream, chives and bacon bits.


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