A Nutritious Fall Favorite- Pumpkin Soup 

This recipe is the perfect blend of fall flavors and a testament to healthy eating. Elizabeth White, registered dietician at Southern New Hampshire Weight Management, says pumpkins have great health benefits because they’re rich in vitamins A and C. “Vitamin A is a great protector against heart disease, and it helps fight against age related eye diseases,” she explains. “A great bonus feature of pumpkins is the nutrient powerhouse of the pumpkin seeds. They’re rich in fiber, healthy fats and magnesium - plus they make a great garnish on this soup!” 

Let’s not forget about the cannellini beans, which provide plant-based protein and fiber. Also, the fresh herbs add flavor and antioxidants, making this dish both nutritious and satisfying. 

So, as the leaves change color and the temperature drops, grab your favorite blanket and a bowl of this healthy pumpkin soup. It's the perfect way to warm up and embrace the healthy flavors of fall. 

Pumpkin Soup

Ingredients: 

• 1 (15oz) can cannellini or great northern beans 
• 1 Vidalia onion, chopped 
• Olive oil 
• Salt and pepper 
• 1 cup skim milk
• 1 (15oz) can pumpkin puree
• 14-16oz low sodium chicken broth or vegetable broth
• ½ tsp chopped fresh thyme
• ½ tsp chopped fresh rosemary
• 1 TBSP (per person) part skim ricotta cheese
• Optional: Pumpkin seeds (pepitas) for garnish

Directions:

1. Heat about 1 TBSP olive oil over low-medium heat.
2. Add onions and sprinkle with salt and pepper. Sauté until soft, making sure to stir them frequently so that they do not burn.
3. Add cooked onion and beans to food processor and blend with milk until smooth.
4. Add the pumpkin puree and stock and blend until combined.
5. Pour soup into sauce pot over low-medium heat and warm to desired temperature. Be sure to stir often so that soup does not break or burn to the bottom of the pan.
6. Season with more salt and pepper to taste.
7. Serve topped with ricotta, a sprinkle of thyme and rosemary.

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