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Creamy Pumpkin Soup

HOWARD L. PUCKETT
Yield 5 servings (serving size: 1 cup)
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.

Ingredients

  • 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)

Nutrition 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

How to Make It

  1. 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.

  2. 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.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.