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.
- 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
- In a large bowl, mix together the pumpkin, pepper, nutmeg, and coriander. Set aside.
- Heat the oil in a large pot over medium heat on the stove. Add the chopped apple and cook, stirring for about 5 minutes.
- 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.
- 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
Have a question for the Healthy Kids panel? Ask it here.
Read more from the Healthy Kids blog »