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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Low-Fat Kosher Pumpkin Soup

Source: Enlitened Kosher Cooking by Nechama Cohen

Creamy pumpkin and garlic soup.

Nutrition Facts

Makes 6 servings
Amount Per Serving

Calories	67.4

Total Carbs	6.4 g

Dietary Fiber	0.4 g

Sugars	2.8 g

Total Fat	3.6 g

Saturated Fat	0.7 g

Unsaturated Fat	0.3 g

Potassium	150.3 mg

Protein	3.6 g

Sodium	105.1 mg

Dietary Exchanges 3.6 Fat, 0.3 Vegetables, 0.1 Milk, 0.1 Starch,

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 tbsp olive oil 1.0
1 each cooking spray 0.75
0 3/4 cup chopped leeks 2.0
2 each medium garlic cloves 3.0
3 cup fresh cubed pumpkin 3.0
3 cup low fat unsalted chicken broth 1.0
1 cup cold water 2.0
2 tsp sweetener (sugar substitute) 1.0
1 pinch salt 0.25
0 1/4 tsp black pepper 0.125
0.125 tsp ground cloves 1.0
1 cup light soy milk

Directions

In a medium pot, prepare leeks and garlic the Enlitened way (spray non-stick skillet with spray and heat oil over medium, add leeks - cook until brown, stir in garlic cloves, add a few drops of water, cook for a few minutes more).
Add the pumpkin, broth, water, and seasonings; mix well.
Bring to a boil, then reduce heat and simmer for 30-45 minutes, until pumpkin is soft.
Puree until smooth in a food processor and return to pot, or use an immersion blender directly in the pot.
Add the soy milk, heat thoroughly, but do not boil.