Spiced Pumpkin Soup
Cookbook | Soups | Recipes
| Overview |
| Category: |
Soups |
| Servings: |
6 |
| Calories: |
128 / ? kJ |
| Time: |
60 min. |
| Difficulty: |
|
Spiced Pumpkin Soup
Ingredients
- 1 tablespoon Butter
- 1 cup Onion, chopped
- 3 tablespoons all-purpose Flour
- 1/2 teaspoon Curry powder
- 1/4 teaspoon Cumin
- 1/4 teaspoon ground Nutmeg
- 2 garlic Cloves, crushed
- 1 cup peeled and cubed Sweet Potato
- 1/4 teaspoon Salt
- 2 14-oz cans of nonfat and low-sodium chicken broth or vegetable stock
- 1 15-oz can of Pumpkin
- 1 cup 1% Milk
- 1 tablespoon fresh Lime:lime juice
Procedure
- Melt butter in a Dutch oven or large suacepan over medium-high heat. Saute onion for 3-4 minutes then add flour, curry, cumin and nutmeg and saute for 1 minute.
- Add sweet potato, salt, chicken broth and pumpkin and bring to a boil. Reduce heat to medium-low and simmer, partially covered for about 20-25 minutes or until sweet potatoes are cooked through and softened. Remove from heat and let stand for 10 minutes to cool.
- Place half of the pumpkin mixture in a blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.
- Raise heat to medium then stir in milk and cook for 5 minutes or until soup is heated through.
- Remove from heat and add lime juice.
Notes, tips, and variations
This recipe is from the Seattle and King County Public Health Office at http://www.metrokc.gov/HEALTH/nutrition/recipes/pumpkinsoup.htm
| NUTRITION FACTS: |
| Serving Size: |
1/6 of recipe (300 g) |
| Servings Per Recipe: |
6 |
| Amount per serving |
| Calories |
128 |
| Calories from fat |
31 |
| Total Fat |
3 g |
| Saturated Fat |
2 g |
| Cholesterol |
7 mg |
| Sodium |
351 mg |
| Total Carbohydrates |
19 g |
| Dietary Fiber |
3 g |
| Sugars |
0 g |
| Protein |
6 g |
| Vitamin A |
405% |
| Vitamin C |
15% |
| Calcium |
8% |
| Iron |
8% |
Warnings
