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Eat Well Wednesday: Harvest Pumpkin Soup

pumpkin soup #festfoods One stroll through the mall or a flip through commercials on TV and it’s pretty clear… the holiday season has definitely arrived! It seems like we skipped over Thanksgiving and fast-forwarded directly to Christmas without even blinking. Personally, Thanksgiving is one of my favorite holidays, so I do everything I can to preserve it by keeping up fall decorations and cooking Autumn-inspired recipes. If you feel like me, than this Harvest Pumpkin Soup is just what you need! Soup doesn’t get much more basic than this one. Fresh onion and garlic are sautéed in a combination of butter and oil to build a solid flavor base. The vegetables are then simmered with chicken broth, and combined with pumpkin puree and a touch of Land O Lakes® Fat Free Half & Half for a creamy, rich, and delicious fall soup.  Canned pumpkin, which is rich in Vitamin A and fiber, is an easy and affordable source of nutrition in this soup, and it can be added to some of your favorite dishes too.  Mix it into mufffins or oatmeal, or stir some into chili, pasta sauce, macaroni and cheese, or other items you might not traditionally think of adding pumpkin to! So, keep the flavor of fall around your house this week by whipping up a batch of this comforting Harvest Pumpkin Soup!

Harvest Pumpkin Soup


1 Tbsp. Land O Lakes® Butter

1 Tbsp. canola oil

1 small onion, chopped (1/2 cup)

1 tsp. finely chopped fresh garlic

½ tsp. salt

½ tsp. black pepper

½ tsp. chili powder

2 ½ cups Swanson® Natural Goodness® chicken broth

1 (15 oz.) can Libby’s® 100% Solid Pack Pumpkin

½ cup Land O Lakes® Fat Free Half & Half


  1. Melt butter and canola oil in 3-quart saucepan over medium-high heat; add onion, garlic, salt, pepper and chili powder. Cook 3-5 minutes, until onion is softened.
  2. Add broth; continue cooking, stirring occasionally, until mixture comes to a boil. Reduce heat to low; cook, stirring occasionally, 10 minutes.
  3. Stir in pumpkin with wire whisk until well mixed; cook 5 minutes. Stir in half & half; continue cooking 5 minutes. Remove from heat. Transfer mixture to food processor bowl fitted with metal blade. Cover; process until smooth. Return mixture to saucepan; cook over low heat until heated through.
  4. Serve warm. Garnish with chopped fresh sage leaves, if desired.

Yield: 4 servings Per Serving*:  Calories 130, Total Fat 7g (Saturated 2.5g, Trans 0g), Cholesterol 10mg, Sodium 710mg, Total Carbohydrate 14g (Dietary Fiber 5g, Sugars 6g), Protein 5g, Vitamin A 270%, Vitamin C 4%, Calcium 6%, Iron 4%
*Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding. pumpkin soup

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