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Pumpkin Soup

Photo: Karry Hosford
Yield 6 servings (serving size: 1 cup)
Pumpkin and sweet potato add vibrant color to this curry-spiced first course.

Ingredients

  • 1 tablespoon butter
  • 1 cup chopped onion
  • 3 tablespoons all-purpose flour
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground nutmeg
  • 2 garlic cloves, crushed
  • 1 cup (1/2-inch) cubed peeled sweet potato
  • 1/4 teaspoon salt
  • 2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
  • 1 (15-ounce) can pumpkin
  • 1 cup 1% low-fat milk
  • 1 tablespoon fresh lime juice
  • 2 tablespoons chopped fresh chives (optional)

Nutrition Information

  • calories 121
  • caloriesfromfat 21 %
  • fat 2.8 g
  • satfat 1.6 g
  • monofat 0.7 g
  • polyfat 0.2 g
  • protein 5.1 g
  • carbohydrate 19.7 g
  • fiber 3.5 g
  • cholesterol 7 mg
  • iron 1.5 mg
  • sodium 565 mg
  • calcium 85 mg

How to Make It

  1. Melt butter in a Dutch oven over medium-high heat. Add onion; saute 3 minutes. Stir in flour, curry powder, cumin, nutmeg, and garlic; saute 1 minute. Add sweet potato, salt, broth, and pumpkin; bring to a boil. Reduce heat; simmer, partially covered, 20 minutes or until potato is tender, stirring occasionally. Remove from heat; cool 10 minutes.

  2. Place half of pumpkin mixture in a blender or food processor; process until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining pumpkin mixture. Return soup to pan; stir in milk. Cook over medium heat 6 minutes or until thoroughly heated, stirring often (do not boil). Remove from heat; stir in juice. Garnish with chives, 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.