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HOWARD L. PUCKETT Photo by: HOWARD L. PUCKETT

Creamy Pumpkin Soup

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.

Cooking Light OCTOBER 1997

  • Yield: 5 servings (serving size: 1 cup)

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)

Preparation

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.

Note:

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.

Nutritional Information

Amount per serving
  • Calories: 122
  • Calories from fat: 23%
  • Fat: 3.1g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 1.2g
  • Polyunsaturated fat: 0.7g
  • Protein: 5.5g
  • Carbohydrate: 19.9g
  • Fiber: 2.3g
  • Cholesterol: 1mg
  • Iron: 2mg
  • Sodium: 228mg
  • Calcium: 102mg
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Creamy Pumpkin Soup Recipe

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