Pumpkin Soup Recipe
Pumpkin and sweet potato add plenty of healthy color to this curry-spiced, cold weather soup.
Makes: 6 servings (1 cup each)
1 Tablespoon butter or margarine
1 cup chopped onion
3 Tablespoons all-purpose flour
½ teaspoon curry powder
¼ teaspoon ground cumin
¼ teaspoon ground nutmeg
2 garlic cloves, crushed
1 cup (½-inch) cubed, peeled sweet potato
¼ teaspoon salt
2 (14 ½ ounce) cans fat-free, less-sodium chicken broth
1 (15-ounce) canned pumpkin puree
1 cup 1% low-fat milk
1 Tablespoon fresh lime juice
2 Tablespoons chopped fresh chives (optional)
Melt butter/margarine in a Dutch oven over medium-high heat. Add onion; sauté 3 minutes. Stir in flour, curry powder, cumin, nutmeg, and garlic ; sauté 1 minute. Add sweet potato, salt, broth, and pumpkin; bring to a boil. Reduce heat; simmer, partially covered, 20 minutes or until potato is tender, stirring occasionally. Remove from heat; cool 10 minutes.
Place half of pumpkin mixture in a blender or food processor; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining pumpkin mixture. Return soup to pan; stir in milk. Cook over medium heat 6 minutes or until thoroughly heated, stirring often (do not boil). Remove from heat; stir in lime juice. Garnish with chives, if desired.
Nutrition info: 121 calories; 2.8 g fat(1.6 g sat fat, .7 g mono, .2 g poly); 5.1 g pro; 19.7 g carb; 3.5 g fiber; 7 mg chol.; 1.5 mg iron; 565mg sodium; 85 mg calcium.
Per portion: 1 Grain/Starchy vegetable, 1 Vegetable, and ½ Fat
Source: Cooking Light Annual Recipes 2003
For more nutrition information contact Kris Bonham, RDN, at