Pumpkin Soup

Photo: Karry Hosford

Pumpkin and sweet potato add vibrant color to this curry-spiced first course.

Yield: 6 servings (serving size: 1 cup)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 121
  • Calories from fat: 21%
  • Fat: 2.8g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 0.7g
  • Polyunsaturated fat: 0.2g
  • Protein: 5.1g
  • Carbohydrate: 19.7g
  • Fiber: 3.5g
  • Cholesterol: 7mg
  • Iron: 1.5mg
  • Sodium: 565mg
  • Calcium: 85mg

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)

Preparation

  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.
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.

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