Pumpkin soup

Dietitian's tip:

You can make your own pumpkin puree by roasting a small pie pumpkin and processing the flesh in a blender or food processor.

To make this plant based, use a milk substitute.

Ingredients

1. 3/4 cup water, divided
2. 1 small onion, chopped
3. 1 can (15 ounces) pumpkin puree
4. 2 cups unsalted vegetable broth
5. 1/2 teaspoon ground cinnamon
6. 1/4 teaspoon ground nutmeg
7. 1 cup fat-free milk
8. 1/8 teaspoon black pepper
9. 1 green onion top, chopped

Directions

In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until tender, about 3 minutes. Don't let the onion dry out.

Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.

Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.