Creamy Pumpkin Soup

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Creamy Pumpkin Soup Recipe
Use fresh pumpkin and fall apples to make this low-fat creamy pumpkin soup that's great for a first course or a light supper. Sprinkle with toasted croutons, if desired.
5 servings (serving size: 1 cup)


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2 teaspoons stick margarine
1 cup chopped onion
3/4 teaspoon dried rubbed sage
1/2 teaspoon curry powder
1/4 teaspoon ground nutmeg
3 tablespoons all-purpose flour
3 (10 1/2-ounce) cans low-salt chicken broth
1 tablespoon tomato paste
1/4 teaspoon 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
Sage sprigs (optional)


Melt margarine in a Dutch oven over medium heat. Add onion; sauté 3 minutes. Add sage, curry powder, and nutmeg; cook 30 seconds. Stir in flour; cook 30 seconds. Add broth, tomato paste, and salt, stirring well with a whisk. 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.

Place mixture in a blender or food processor; process until smooth. Return mixture to Dutch oven; add milk. Cook until thoroughly heated. Garnish with sage sprigs, if desired.

Created date

October 1997

Nutritional Information

Calories 122
Caloriesfromfat 23 %
Fat 3.1 g
Satfat 0.8 g
Monofat 1.2 g
Polyfat 0.7 g
Protein 5.5 g
Carbohydrate 19.9 g
Fiber 2.3 g
Cholesterol 1 mg
Iron 2 mg
Sodium 228 mg
Calcium 102 mg