• 1 Teaspoon Garam Masala or adjust to taste
  • Pumpkin puree (Either tinned or fresh, approximately 10 ounces)
  • 2 small cups of reduced-sodium chicken broth
  • 1/4 teaspoon salt
  • 1 teaspoon sugar
  • Tiny amount of ground cloves
  • ½ cup fat-free milk
  • ½ cup chopped onion


Take a medium saucepan and melt the margarine into it. Place the cup of onion in the saucepan and lightly sauté until soft (this should take under five minutes).

Place the pureed pumpki, the reduced-sodium broth, the sugar, salt and cloves into the saucepan and stir. Bring the mixture to the boil and then reduce heat, leaving to simmer for slightly less than 15 minutes.

Place mixture into magi-mix or blender, and return to saucepan. Add the milk and continue heating until ready to serve.

Nutritional information (per serving)

  • Calories: 89
  • Protein: 4 g
  • Sodium: 318 mg
  • Cholesterol: 1 mg
  • Fat: 3 g
  • Carbohydrates: 15 g

Diabetic exchange

  • 1 Starch

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