Healthy Living Blog

Creamy Pumpkin Soup

Serves: 10

1 cup white onion, finely diced
1/5 tsp ground cloves
½ tsp ground allspice
½ tsp ground coriander
1 tsp salt
¼ tsp ground black pepper
1 Tbsp olive oil
30 oz. (2 cans) canned pumpkin, (not pie filling)
1 cup carrots, peeled & chopped
4 cups low sodium vegetable broth
16 oz (1 package) silken tofu

1. Heat oil in pot on medium heat. Chop onion, add to pot, and stir. Cook for 5-6 minutes, until soft. Prep carrots.
2. Add all spices to the pot, stir, and cook for another 1-2 minutes. Add all remaining ingredients to pot, except for the tofu. Stir, cover, and turn heat to med-high.
3. Cook, stirring occasionally, for 30-40 minutes (may cook as little as 20 minutes, if in a rush).
4. Carefully pour or ladle hot soup into blender, along with the tofu. (Do several batches, if necessary). Make sure blender lid is secure, while holding it down with a towel under your hand, before starting blender. Blend everything together until completely smooth. Serve.

Serving: 1 cup
Nutrition Facts: Calories 90, Fat 3g (Saturated 0g), Carbohydrate 12g, Fiber 3g, Protein 3g, Sodium 300mg
Choices: 0.5 Starch, 2 Vegetable

About Benjamin White, PHD, MPH, RD, LDN, Nutrition Director

In addition to nutrition, Dr. White has a background in public health and scientific research. Ben is excited about translating research into practical knowledge that people can use to improve their overall health. He teaches a variety of classes, ranging from online nutrition resources to meal planning to controlling  your  food environment. He oversees the nutritional components of the program to ensure that participants are equipped with the necessary skills, resources, support, and knowledge to succeed after leaving Structure House. Restaurant outings, individual nutrition counseling, and workshops are also key parts of the program overseen by the nutrition team. The chefs and dietitians at Structure House work in tandem to provide participants with a menu that is appealing, balanced, satisfying and healthy.

Ben earned his Master’s degree in Public Health Nutrition from the University of North Carolina at Chapel Hill. He has experience in weight loss counseling, motivational interviewing, diabetes management, vegetarian diets, teaching, and scientific research. Dr. White joined Structure House in 2016 as a Registered Dietitian.

View all posts by Benjamin White, PHD, MPH, RD, LDN

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