Ingredients Jump to Instructions ↓

  1. 1/4 cup 27g / 1oz Pumpkin seeds

  2. 2 teaspoons 10ml Canola oil

  3. 1 teaspoon 5ml Onion - chopped (medium)

  4. 1 1/2 cups 355ml Canned pumpkin

  5. 3 1/2 cups 829ml Low-fat low-sodium chicken broth

  6. 1 cup 237ml Evaporated skim milk

  7. 2 tablespoons 30ml Dry sherry

  8. 1 teaspoon 5ml Cinnamon Freshly-ground black pepper - to taste

Instructions Jump to Ingredients ↑

  1. Recipe Instructions Preheat the oven to 400 degrees. Spread the pumpkin seeds on a small cookie sheet. Drizzle 1 teaspoon of the canola oil on the seeds and toast the seeds for 5 minutes. Remove from the oven. In a stockpot, heat the remaining oil. Add the onion and saute for 5 minutes. Add the pumpkin and broth and bring to a boil. Simmer for 20 minutes. Add the milk, sherry, and cinnamon. Simmer for 5 minutes. To serve, place soup in bowls and top with pumpkin seeds. Grind pepper over each serving. This recipe yields 6 servings. Serving size: 1 cup. Exchanges Per Serving: 1 1/2 Fat, 1 Starch. Nutrition Facts: Calories 142; Calories from Fat 64; Total Fat 7g; Saturated Fat 1g; Cholesterol 2mg; Sodium 115mg; Carbohydrate 14g; Dietary Fiber 3g; Sugars 8g; Protein 9g.


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