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When it comes to calories, soup is such a bargain that even during the summer months, I hate to give it up. But now that cold weather is returning, I can easily delve into my repertoire of filling soups for delicious and satisfying meals.

My current favorite is Pumpkin-Carrot Soup, a recipe I created after experimenting with different ingredients. This recipe makes 8 to 10 generous servings, so I can easily keep a container or two in the freezer to use

when I’m rushed for time and can’t figure out what to serve for supper.

Pumpkin-Carrot Soup

2 medium onions, chopped

3 cloves garlic, crushed

1 tablespoon olive oil

1 tablespoon water

1 1/2 pounds carrots, cut into 1-inch pieces

4 1/2 cups stock (vegetable or chicken)

2 15-ounce cans pumpkin

1 1/2 cups white wine

2 14.5-ounce cans chopped tomatoes

1 tablespoon sugar or sugar substitute

1 tablespoon lemon pepper

Sauté the onion and garlic in olive oil and water in a heavy-bottomed pan until softened. Add carrots and stock. Cook carrots until they are soft. Add pumpkin and wine. Purée the mixture using a blender, food wand or mixer. Add chopped tomatoes, sugar and lemon pepper to the puréed soup. Stir and reheat thoroughly. Serve piping hot. For variations, add 1/2 teaspoon of chipotle if you prefer a spicier taste. For a creamier taste, replace the white wine with buttermilk.

I estimate that one cup of soup contains approximately 50 calories. Add a fresh salad and some hearty bread, and your meal is complete. Bon appétit.

Photo Credit: RichardBowen on Flickr.