Ingredients
- 1 Tbsp canola oil
- 1 small onion, chopped fine
- 1 tsp minced garlic
- 1 tsp curry powder
- 1 tsp cumin
- 1/4 tsp cardamom
- 1/4 tsp salt
- 1/4 tsp black pepper
- 2 cups reduced-sodium, fat-free chicken broth
- 1 (15-oz) can pumpkin
- 1 (12-oz) can evaporated fat-free milk (or mix 1 c water and 8 Tbsp powdered milk)
- 6 Tbsp plain, fat-free Greek yogurt
- Parsley leaves for garnish
Directions
- In a large pot, heat oil over low for 30 seconds.
- Add onion and cook 3 minutes or until soft
- Add garlic and cook 1 minute
- Stir in spices (through pepper) and cook 1 minute, stirring
- Whisk in broth and pumpkin
- Bring just to a boil, reduce heat to low, and simmer for 15 minutes, stirring occasionally
- Add evaporated milk and simmer an additional 2 minutes
- Using an immersion blender, puree soup until smooth
- Ladle into bowls and garnish with yogurt and parsley
Serves 6. 110 calories per serving. (15g carbs, 6g protein, 2.5g fat, 0mg cholesterol, 410mg sodium, 3g fiber)
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