Sunday, July 23, 2017

Spiced Pumpkin Soup

From Parade Magazine

  • 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

  1. In a large pot, heat oil over low for 30 seconds. 
  2. Add onion and cook 3 minutes or until soft
  3. Add garlic and cook 1 minute
  4. Stir in spices (through pepper) and cook 1 minute, stirring
  5. Whisk in broth and pumpkin
  6. Bring just to a boil, reduce heat to low, and simmer for 15 minutes, stirring occasionally
  7. Add evaporated milk and simmer an additional 2 minutes
  8. Using an immersion blender, puree soup until smooth
  9. 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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