Pumpkin-cider soup

This delicious soup combines apple cider and pumpkin for a tasty treat. What’s more: Pumpkin contributes to heart health and has been proven to fight stomach, esophagus, bladder, lung and prostate cancers. Makes 6 servings.

• 2 Tbsp. nonfat chicken broth
• 1 cup chopped onion
• 1 (15 oz.) can pumpkin
• 1 cup water
• 2 cups apple cider
• 1/4 cup packed brown sugar
• 1/4 tsp. cinnamon
• 1/8 tsp. nutmeg
• 1 large apple, peeled and chopped
• 1/4 tsp. pepper
• 6 Tbsp. nonfat sour cream (optional)
• chopped olives for garnish (optional)

Spray large pot or Dutch oven with cooking spray. Add broth and heat over medium-high heat; add onion and cook until softened and transparent. Add remaining ingredients except sour cream and chives, if using; cook over medium-high heat, stirring constantly, and bring to a boil. Reduce heat to low, cover and simmer 1 hour, stirring occasionally. Remove from heat and cool slightly. Blend soup in several batches in blender until smooth and creamy. Return to soup pot and heat 5 to 6 minutes over medium heat. Serve with nonfat sour cream and chopped chives, if desired.

Nutritional information per serving:129 calories, 2 g protein, 24 g carbohydrates, 0.4 g fat, 0 mg cholesterol, 2 g fiber, 33 mg sodium