Friday, July 11, 2014
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Healthy family recipe: Pumpkin soup

There is nothing more comforting on a wintery day than a warm cup of soup. Feed your family the energy they need to conquer snow filled weekends with this nutritious pumpkin soup.

Healthy family recipe: Pumpkin soup

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Liz Coover, RD, LDN is a clinical dietitian for the Healthy Weight Program at The Children's Hospital of Philadelphia.

There is nothing more comforting on a wintery day than a warm cup of soup.

Feed your family the energy they need to conquer snow filled weekends with this nutritious pumpkin soup.

Pumpkin is the key ingredient to this savory recipe – it adds a creamy texture without all the fat. And with 4 grams of filling fiber per serving, this soup makes a perfect side to any sandwich.

Pumpkin Soup

Ingredients:

  • 2 cups of pureed pumpkin (from fresh, frozen or canned)
  • ½ teaspoon of pepper
  • ¼ teaspoon of nutmeg
  • 1/8 teaspoon of ground coriander
  • 1 apple, peeled, core removed and chopped
  • 1 teaspoon of canola or vegetable oil
  • 2 cups vegetable broth
  • ½ cup of 100% apple juice
  • ½ cup of water
  • ½ cup fat free milk

Directions:

  1. In a large bowl, mix together the pumpkin, pepper, nutmeg, and coriander. Set aside.
  2. Heat the oil in a large pot over medium heat on the stove. Add the chopped apple and cook, stirring for about 5 minutes.
  3. After 5 minutes, add the pumpkin mixture to the pot. Slowly add in the vegetable broth, apple juice, and water. Stir together and heat the soup until hot, but not boiling.
  4. Remove the soup from heat. Pour in the fat free milk. Stir well and serve.

Serving size:  1 cup

Servings per recipe: about 6 servings


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The Healthy Kids blog is your window into the latest news, research and advice around children's health. Learn more about our growing list of contributors here.

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Anna Nguyen Healthy Kids blog Editor
Stephen Aronoff, M.D., M.B.A. Temple University Hospital
Christopher C. Chang, M.D., Ph.D Nemours/Alfred I. duPont Hospital for Children, Jefferson Medical Colg
Mario Cruz, M.D. St. Christopher’s Hospital for Children, Drexel University College of Medicine
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist - The Anxiety Behaviors Clinic, CHOP
Gary A. Emmett, M.D. Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Lauren Falini Bariatric exercise physiologist, Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Crozer-Keystone Health System
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Children's Hospital of Philadelphia
W. Douglas Tynan, Ph.D. Nemours/Alfred I. duPont Hospital for Children, Jefferson Medical Colg
Flaura Koplin Winston, M.D., Ph.D Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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