Cheese & Pumpkin Soup

2 teaspoons olive oil
2 medium red onions, sliced
3 cloves garlic, sliced
1 pound sweet potatoes, peeled and thinly sliced
1/2 pound all-purpose potatoes, peeled and thinly sliced
1 cup canned unsweetened pumpkin puree
2 cups water
2 cups canned reduced-sodium chicken broth
2 tablespoons packed light brown sugar
1 tablespoon Worcestershire sauce
1/4 teaspoon allspice
1/8 teaspoon cayenne pepper
3/4 cup low-fat (1%) milk
1/2 teaspoon salt
1/3 cup shredded sharp Cheddar cheese

In a large nonstick saucepan, heat the oil over medium heat. Add the onions and garlic, and cook until the onions are softened, about 8 minutes. Add the sweet potatoes, all-purpose potatoes, pumpkin puree, water, broth, brown sugar, Worcestershire sauce, allspice, and cayenne. Bring to a simmer, cover, and cook until the all-purpose potatoes are tender, about 20 minutes. Ladle the soup into a blender or food processor, in batches if necessary, and blend until smooth, adding the salt. Return the puree to the saucepan and stir in the milk. Reheat gently over low heat. Add the Cheddar and cook, stirring, until melted, about 1 minute.

Nutritional Information Per Serving: 313 calories, 6.5g total fat (2.7g saturated), 12mg cholesterol, 6g dietary fiber (1.5g soluble), 55g carbohydrate, 10g protein, 662mg sodium.

Good source of: beta-carotene, fiber, potassium, riboflavin, vitamin B6, vitamin C.