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Pumpkin Soup Recipe

Pumpkin Soup

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