Tuesday, November 3, 2009

Creamy Pumpkin Soup

Adapted from Cooking Light

Yield: 5 servings (serving size: 1 cup)

2 tsp stick margarine
1 cup chopped onion
3/4 tsp dried rubbed sage
1 tsp curry powder
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
3 Tbsps all-purpose flour
3 (10 1/2-ounce) cans low-salt chicken broth
1 Tbsp tomato paste
1 tsp salt
3 cups cubed peeled fresh pumpkin (1 pound)
1 cup chopped peeled McIntosh or other sweet cooking apple
1/2 cup evaporated skim milk *(see note below)
Sage sprigs (optional)

1. Melt margarine in a Dutch oven or soup pot over medium heat. Add onion; sauté 3 minutes.
2. Add spices; cook 30 seconds.
3. Stir in flour; cook 30 seconds.
4. Add broth, tomato paste, and salt, stirring well with a whisk.
5. Stir in pumpkin and apple; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until pumpkin is tender, stirring occasionally. Remove from heat; cool slightly.
6. Place mixture in a blender or food processor (or use a handheld blender like the Cuisinart Smart Stick - makes it really easy!); process until smooth. Return mixture to Dutch oven; add milk and stir.
7. Cook until thoroughly heated. Garnish with sage sprigs, if desired.

Nutritional Information
Calories: 122 (23% from fat)
Fat: 3.1g (sat 0.8g,mono 1.2g,poly 0.7g)
Protein: 5.5g
Fiber: 2.3g

Note: you can make evaporated milk from powdered milk by placing 1/3 c (rounded) of powdered milk and ½ c water in a jar, closing tightly, and shaking well; this will make more than the 1/2 c needed for this recipe.

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