It just wouldn’t be fall without pumpkins and (pumpkin-flavored) dishes.  Make a satisfying meal that is light on calories, but heavy on flavor with this recipe from the MGH Be Fit program.

Ingredients:

1½ tablespoon canola oil
2 medium onions, chopped
1 tbsp flour
4 cups chicken broth, low sodium
3 cups (~25 oz) pumpkin puree
1 clove, minced
½ teaspoon cumin
¼ teaspoon salt
¼ teaspoon pepper
¼ cup 2% Greek Yogurt (Try FAGE) ®
Pinch of nutmeg (ground or freshly grated)

Instructions:

Sauté onions in saucepan until translucent, approximately 5 minutes. Add flour and cook, stirring for approximately 2 minutes or until it thickens. Add remaining ingredients, except for yogurt. Bring soup to a simmer, whisking occasionally. Ladle soup into bowls and top with 1 tbsp yogurt per bowl and a dusting of nutmeg.

Yield: 4-2/3 cup servings

NUTRITION INFORMATION PER SERVING:
CALORIES: 193 • PROTEIN: 9g • SODIUM: 294mg • CARBOHYDRATE: 25g • FIBER: 6.5g •      FAT: 7g • Sat Fat: 1.5g

(Recipe adapted from Volumetrics, by Barbara Rolls)