Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in sour cream. Serve with gluten-free roll.


"Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity."
-Francois Marie Arouet Voltaire, French author

The refrigerator light goes on...

Rich, creamy soups are easily enhanced with a dollop of flavored sour cream and something crunchy like toasted nuts or croutons.


Pumpkin Clove Soup with Spiced Sour Cream and Toasted Pumpkin Seeds

Servings: 8 | Serving size: 1 cup soup

Cooking Time: 120 Minutes

This recipe can be multiplied by 2.

Leftovers are good for about 3 days in the fridge.

Serve with a 2 ounce whole wheat or gluten-free roll.


Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

1 tsp unsalted butter
1 large carrot (peeled and diced)
1 small onion (diced)
1 29 ounce can pumpkin
4 cups low sodium chicken or vegetable broth
1 cup water
5 whole cloves
1/4 tsp salt
3 Tbsp honey
1/2 cup non-fat sour cream
1/4 tsp ground cinnamon
1/4 tsp ground cloves
1/4 tsp ground nutmeg
1/2 cup raw pumpkin seeds

Melt the butter over medium heat in a large stock pot. Add the onions and carrots and cook very slowly until the onions are translucent.

Add the pumpkin, chicken stock, water and whole cloves to the pot. Simmer over low to low-medium heat for about one hour until the carrots are soft. Stir frequently.

While the soup is simmering preheat the oven to 400°F.

Place the pumpkin seeds in a large non-stick skillet and roast for about 3 minutes in the oven. Remove the pan from the oven and stir the seeds. Return them to the oven and stir every three minutes until they are golden brown. Remove and let the seeds cool.

Place the sour cream, ground cinnamon, ground cloves and ground nutmeg in a bowl and stir until well blended.

When the carrots in the soup are soft add the honey and stir well. Remove the pot from the burner and let the soup cool for at least 20 minutes. Puree in a blender until smooth in two or three batches.

Serve soup hot with a tablespoon of spiced sour cream and a tablespoon of pumpkin seeds.

Nutrition Facts

Serving size: 1 cup

Servings: 8

Amount Per Serving

Calories 136 Calories from Fat 44
% Daily Value
Total Fat 5g 8%
    Saturated Fat 1g 7%
    Monounsaturated Fat 1g
    Trans Fat 0g
Cholesterol 3mg 1%
Sodium 588mg 24%
Total Carbohydrates 21g 7%
    Dietary Fiber 4g 15%
    Sugars 12g
Protein 5g
Vitamin A 355% Vitamin C 10%
Calcium 6% Iron 17%
Vitamin K 23 mcg Potassium 395 mg
Magnesium 74 mg