• prep: 15 min
  • cook: 35 min
  • total: 50 min
Print Save Recipe
  • servings:
  • Summary

    This Creamy Pumpkin Soup is full of pumpkin flavor, filled with vegetables, and healthy. The base of the soup comes from low-fat chicken broth, skim milk, and pumpkin puree. Low in calories and full of flavor, you’ll never guess that this soup is healthy!

    Ingredients

    • 1 tablespoon butter
    • 2 cloves of garlic or 2 teaspoons minced garlic
    • 1 red onion, chopped
    • 1 red pepper, diced
    • 4 cups low-fat chicken broth
    • 1/4 teaspoon basil
    • 1/4 teaspoon oregano
    • 3 red potatoes, diced
    • 1 lb mushrooms, sliced
    • 2 cups frozen corn
    • 1 1/2 cups skim milk
    • 1 can (15 ounces) pumpkin puree
    • Salt and pepper, to taste

    Instructions

    Click Here For Step-By-Step Instructions

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    Taste Profile

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 1117 % Daily Value *
    • Total Fat: 17 g 26.23%
    • Saturated Fat: 8 g 40.45%
    • Trans Fat: 0 g %
    • Cholesterol: 38 mg 12.67%
    • Sodium: 2841 mg 118.4%
    • Calcium: 718 mg 71.77%
    • Potassium: 5082 mg 145.2%
    • Magnesium: 0 mg 0%
    • Iron: 10 mg 57.11%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 210 g %
    • Dietary Fiber: 27 g 109.32%
    • Sugar: 67 g
    • Protein: 50 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 1938.28%
    • Vitamin C 377.43%
    • Vitamin D 45.44%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk2
    • Exchange - Other Carbs0
    • Exchange - Starch11
    • Exchange - Vegetables4
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total16 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy2 c
    • MyPlate - Protein Total1 oz-eq