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Pumpkin Lime Soup Recipe - Healthy Cooking Demo

Nutrition Facts

Yield: 4 Servings
    • Calories: 102
    • Fat: 2g
    • Saturated fat: 0
    • Cholesterol: 0
    • Sodium: 156mg
    • Carbohydrate: 20g
    • Fiber: 3g
    • Protein: 3g
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe's nutritional content

Pumpkin Lime Soup Recipe

Heart Healthy Recipe Diabetes Recipe Gluten Free Recipe
Try this delicious, low-fat pumpkin soup as the first course for a fall dinner party or as a festive Halloween party side dish.

Ingredients

    • 1 1/2 tsp cumin seed
    • 1/4 tsp freshly ground black pepper
    • 1/4 tsp nutmeg
    • 1/8 tsp allspice
    • 1 1/2 tsp olive oil
    • 1 cup reduced-sodium (or fresh) chicken broth
    • 3/4 cup water
    • 1 medium onion, coarsely chopped
    • 1 clove garlic, minced
    • 1 1/2 cups canned solid-pack pumpkin puree, no salt added
    • 2 Tbsp honey
    • 1 Tbsp fresh lime juice
    • 1/4 cup plain nonfat yogurt
    • 1 lime, cut into 4 wedges

Preparation

    • Mix the first four ingredients in a small bowl. In a medium saucepan, heat the olive oil until hot but not smoking. Add the spices and cook, stirring for 30 seconds to release the flavors.
    • Pour in the broth and water, then add the onion and garlic. Cover and bring to a boil. Reduce the heat to medium-low and simmer for 5 minutes. Whisk in the pumpkin, cover and cook over low heat for 15 minutes, stirring occasionally. Remove from the heat and stir in the honey and lime juice. Ladle into soup bowls and top with a dollop of yogurt. Serve hot with a lime wedge.

Review Date: February 26, 2013
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.
Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
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