2 tablespoons pumpkin seeds
½ teaspoon pumpkin pie spice
1 tablespoon olive oil
1 medium white onion, diced
⅛ teaspoon cayenne pepper
One 15-ounce can pumpkin puree
3 cups homemade or low-sodium vegetable stock
1 tablespoon reduced-sugar orange marmalade
¼ cup lowfat evaporated milk
Place the pumpkin seeds in a small saute pan set over medium. Cook 3-4 minutes, until they start to toast. Add a pinch of pumpkin pie spice to the pan and shake to coat. Transfer to a plate to cool.
Melt the butter in a medium saucepan over medium heat, then add the onions to the melted butter. Saute, stirring occasionally until the onions are tender, about 3-4 minutes. Add the cayenne pepper and the remaining pumpkin pie spice. Stir just to combine and cook for 2 minutes.
Add the pumpkin puree and stock, stir, and simmer for 8 minutes. Stir in the marmalade.
Puree the soup with an immersion blender or transfer in batches to a blender. Stir in the evaporated milk.
Roughly chop the toasted spiced seeds. Ladle one cup of soup into each bowl and garnish with 1/4 the of the seeds.
Amount per Serving
Servings Per Recipe: 4
Amount Per Serving
Total Fat: 4.5 g
Cholesterol: 6 mg
Sodium: 50 mg
Total Carbs: 18 g
Dietary Fiber: 6 g
Protein: 4 g
Recipes adapted from sparkrecipes.com