Fat-Free Cream of Pumpkin Soup

C. Davis

(Yield: about 8 cups)

  • 2 10 oz cans pumpkin puree (not sweetened)

  • 2 tbs lemon juice

  • 2 cups chicken stock or vegetable stock (make your own or get reduced sodium canned)

  • 2 can evaporated skim milk

  • 1 Tbs honey (omit if using vegetable stock)

  • 1 tsp salt (to taste-reserve until the end if you are not using reduced sodium broth)

  • 2 cups plain nonfat yogurt (look for the kind with no gelatin added as a stabilizer)

  • Freshly ground pepper

  • Chopped chives or parsley for garnish


In a large saucepan, combine the pumpkin, lemon juice, stock, and evaporated milk. Heat gently until barely simmering, stirring occasionally. Turn off the heat and stir in the yogurt (DO NOT boil or yogurt will curdle). Keep warm, or chill and serve cold. For serving, ladle into bowls and add an additional dollop of yogurt and sprinkle with the chives or parsley and some fresh ground pepper.

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