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Autumn is a great time for soup-making! Here is a great recipe for Fall Pumpkin Soup, courtesy of Healthy Cooking with Nicole!

Why pumpkin? Pumpkins are for eating, not just carving. “Pumpkin is quite nutritious and easy to add to your diet by using canned pumpkin. It’s one of the only canned foods that has no salt or sugar added,” Nicole says.

Note: Canned pumpkin is different than canned pumpkin pie filling. However, they’re usually located next to each other on
the grocery store shelf and the labels look very similar, so make sure you read the can carefully Pumpkins are a very good source of:

  • beta carotene/vitamin A,
  • Vitamin C, potassium, and fiber.
  • One cup of cooked pumpkin provides approximately:
    145% daily value (DV) vitamin A
    33% DV vitamin C
    25% DV potassium
    23% DV fiber


  • 1 medium to large onion chopped
  • 2 cups low sodium vegetable broth
  • 2 cups 100% pure pumpkin
  • 1 13.5 oz. can of light coconut milk
  • 1 orange (optional- adds nice flavor!)

In a large pot sauté onion and garlic over medium heat, until onions are soft. Be sure they do not brown. Once soft, add the pumpkin and vegetable broth.

Add the juice of the orange.
Add the zest of half of the orange by washing the outside of the orange skin, them grating it into a bowl.

Simmer and stir until well blended, about 5 to 10 minutes.
Add coconut milk, mix together and enjoy!

Healthy Cooking With Nicole