Wednesday, May 27, 2009

Meal Ideas: Pumkin Soup

Sure it's about 90 degrees here in Texas lately, and fall is 5 months away; but I make this soup often for Elise because she loves it so much! I've put all the carb amounts (and fiber too) in brackets next to the ingredients.

What you need:
1 tbsp butter
1 tbsp flour (5g cho)
3 C chicken broth
15 oz can pumpkin (39g cho, 5g fiber)
1 tbsp honey (or agave which has 16g cho) (17g cho)
1/4 tsp salt
1/4 tsp nutmeg
1 can (12 oz) evaporated milk (36g cho)

To Make:
*Melt butter in large saucepan over medium heat. Stir in flour and cook for 2 minutes *Gradually add broth, stirring constantly until thick.
*Stir in pumpkin until combined. Add honey, salt, and nutmeg. Reduce heat, cover and simmer for 10 minutes.
*Stir in milk and heat for 3 more minutes.

Carb Count:
The total carb count for this recipe is 97g of carbs. It usually has a carb factor of about .08 (so to figure out how many carbs are in Elise's bowl, I just weigh it in grams and multiply it by .08. For a more detailed explanation of carb factors, click

Why It's a Great Meal:
*Elise will eat it. In fact, Elise LOVES it. In fact, Elise cried the other day when I took her not-quite-finished bowl away to re-heat what was left. "Waaaaaaaah! Soup!" She said.
*I can make a bunch and re-heat the extras for another meal. I also freeze amounts that I pre-measure in a muffin tin. After it freezes, I pop them out, wrap them in saran wrap, and put them in a freezer bag labelled with what it is, when I made it, and how many carbs are in each serving.
*Lunch for me, too!
*Cheap and easy to make.
*The pumpkin has lots of fiber as well as cancer fighting properties, vitamin C and potassium.

I usually pair this with some yogurt, crackers or whole wheat toast and some fruit. It's a nice, light meal that Elise loves.

***Edited to add: don't just take my word on the carb counts, check your labels! I made some more soup today with a different brand of pumpkin and evap. milk, and both carb counts were different from the ones I had used previously.


  1. That looks like a great recipe! I'm so impressed- you're so organized!

  2. I made your soup for the 2nd time today. My kid's love it.(especially my picky eater!) Thanks for the recipe.
    (from Maria's friend Betsy)


Comment moderation now in effect because of jerky comment spammers.

Now please leave your message after the beep.