Pumpkin Soup

Makes about 8 1-cup servings

Per 1-cup serving: 89 calories; 3 g fat; 0.5 g saturated fat; 30.5% calories from fat; 0 mg cholesterol; 3 g protein; 13.8 g carbohydrate; 7 g sugar; 2.5 g fiber; 262 mg sodium; 101 mg calcium; 1.7 mg iron; 3.9 mg vitamin C; 3691 mcg beta-arotene; 1.7 mg vitamin E
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Directions

This sweet and creamy soup has just a hint of spiciness.
 It can also be made with puréed winter squash, yams,
    or sweet potatoes in place of the pumpkin.

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon turmeric
• 1/2 teaspoon ground cumin
• 1/4 teaspoon cinnamon
• 3/4 teaspoon salt
• 1/2 teaspoon ground ginger
• 2 cups water or Vegetable Broth (see recipe)
• 1 15-ounce can pumpkin
• 2 tablespoons maple syrup or other sweetener
• 1 tablespoon lemon juice
• 2 cups fortified soy- or rice milk

Warm oil in a large pot.
Add onion and garlic and cook over medium heat until onion is soft, about 5 minutes.
Add mustard seeds, turmeric, ginger, cumin, cinnamon, and salt and cook
  2 minutes over medium heat, stirring constantly.
Whisk in water or broth, pumpkin, syrup or other sweetener, and lemon juice. Simmer 15 minutes.
 Remove from heat and stir in non-dairy milk.
Transfer about 3 cups to a blender and purée until very smooth.
Repeat with remaining soup.
Be sure to start on low speed and hold lid on tightly.
Return to the pot and heat without boiling, until steamy.
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Recipe from Healthy Eating for Life for Children by Amy Lanou, 
      Ph.D.; recipe by Jennifer Raymond, M.S., R.D