Writteb by: Nicole Pazdziorko, RDN, LD, Food City Dietitian

The temperatures have started to drop and leaves have begun to turn, but nothing signals the change in season better than the pumpkin. Pumpkin in its many forms - Jack O Lanterns, pumpkin patches and everyone’s favorite autumn beverage, the pumpkin spice latte - is the quintessential symbol of autumn, and there are many good reasons to love it.

A member of the cucurbits family, pumpkin is highly nutritious. At only fifty calories per cup, it is rich in vitamin A and fiber, which helps to promote digestion and heart health. Pumpkin is also naturally low in saturated fat, cholesterol and is sodium free. 

Offering more than just nutrients and a pop of color, pumpkin is a versatile vegetable and it’s flavor and texture lends itself to sweet and savory dishes alike. Pumpkin can be baked or roasted, blended into soups, added to autumn salads, or stirred into scrumptious baked goods.  Pumpkin can also function as a fat replacement for low-fat baking, acting as a tenderizing agent.

Whether you’re cozying up to a comforting bowl of soup or starting your fall baking, there are a variety of ways to enjoy the many benefits of pumpkin.

Try this savory soup to celebrate National Pumpkin Month. 

 

Spiced Pumpkin Soup 

Serves: 4 Total time: 20 minutes

- 1 package ShortCuts Winter Stew Soup Starter Mix

- 3 tablespoons Food Club canola oil

- 1 tablespoon Food Club curry powder

- 1 tablespoon Food Club ground ginger

- 2 ½ cups Food Club chicken broth

- 2 cans Food Club pumpkin

- 1.5 cups milk

- 0.5 cup half and half

- 1 ½ teaspoons salt

- 2 tablespoons chopped fresh cilantro

- Plain nonfat Greek yogurt for serving

Instructions:

1. In a large stock pot, heat oil over medium heat, then add soup starter mix and cook, stirring occasionally, until all vegetables are tender when pierced with a fork.

2. Using an immersion blender or food processor, blend the vegetables with 1 cup of the broth until smooth.

3. Pour puree back into the pan, along with spices, remaining broth, pumpkin, milk and half and half and heat through over medium, but do not boil.

4. Ladle soup into 4 serving bowls and serve with a dollop of Greek yogurt and cilantro.

 

For more inspired recipes visit our Meals & Recipe Center