Creamy Pumpkin Soup

When the season starts to change, it's the perfect time to cozy up with a bowl of nourishing, comforting pumpkin soup! To help keep our energy and immune systems supported this fall, keep soups like this on hand for delicious daily nutrition. Packed with fiber, antioxidant micronutrients, and a boost of protein from Greek yogurt, this recipe proves that healthy eating doesn't have to be hard work. 

In just under 30 minutes, you can pull together a few simple ingredients and pantry staples. Starting with a can of pure pumpkin (don't get anything labeled "pie filling") is the secret to making this in minutes rather than hours, making it a recipe you'll be coming back to all season long!

Active Prep Time: 10 mins ∙ Cook Time: 15 mins ∙ Serves: 4

INGREDIENTS

1 1/2 tablespoons extra-virgin olive oil

1 small yellow onion, minced

1 stalk celery, minced

1 (15-ounce) can pure pumpkin

2–3 cups low-sodium vegetable stock

1 tablespoon pure maple syrup

1 sprig fresh thyme, or 3/4 teaspoon dried thyme

1/4 teaspoon ground ginger

1/8 teaspoon ground nutmeg

Salt and pepper

1/3 cup nonfat plain Greek yogurt

1/4 cup roasted pepitas (shelled pumpkin seeds)

DIRECTIONS

Heat olive oil in a large pot over medium heat.

Add the onion and celery and sauté until onions have cooked down, about 5 minutes.

Stir in pumpkin, 2 cups of vegetable stock, maple syrup, thyme, ginger, and nutmeg and bring up to a low simmer.

Stirring occasionally, let simmer 5 minutes.

Stir in additional vegetable stock as needed to reach your desired consistency.

Remove from heat and stir in Greek yogurt before seasoning with salt and pepper to taste. Serve topped with a sprinkling of roasted pepitas and an additional dollop of Greek yogurt, if desired.

Calories per serving: 185 ∙ Fat: 10g ∙ Net Carbs: 15g ∙ Fiber: 4.5g ∙ Sugars: 9g ∙ Protein: 5g