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Becky Luigart-Stayner Photo by: Becky Luigart-Stayner

Pumpkin and Yellow Pepper Soup with Smoked Paprika

"Mildly sweet, creamy, with a touch of smokiness" describes this luscious soup that's made with pumpkin puree, yellow bell peppers, carrot, and onion, and topped with toasted pumpkin seed kernels.

Cooking Light NOVEMBER 2006

  • Yield: 7 servings

Ingredients

  • 1 tablespoon olive oil
  • 3 1/2 cups chopped yellow bell pepper (about 2 large)
  • 1 1/2 cups chopped carrot (about 2 medium)
  • 1 cup chopped onion (about 1 medium)
  • 1/2 teaspoon Spanish smoked paprika
  • 2 garlic cloves, chopped
  • 5 cups fat-free, less-sodium chicken broth, divided
  • 1/4 teaspoon freshly ground black pepper
  • 1 (15-ounce) can salt-free pumpkin puree
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons unsalted pumpkin-seed kernels, toasted
  • 1 tablespoon chopped fresh parsley

Preparation

Heat oil in a Dutch oven over medium-high heat. Add bell pepper, carrot, and onion; cook 10 minutes or until tender, stirring occasionally. Add paprika and garlic; sauté 1 minute. Add 3 cups broth and black pepper; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until the vegetables are tender.

Place one-third of vegetable mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid spills). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining vegetable mixture.

Return pureed vegetable mixture to Dutch oven; stir in remaining 2 cups broth and pumpkin. Cook over low heat for 10 minutes or until thoroughly heated, stirring frequently. Remove from heat; stir in juice. Ladle 1 cup soup into each of 7 bowls; top each serving with about 1 teaspoon pumpkinseeds and about 1/2 teaspoon parsley. Serve immediately.

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: 88
  • Calories from fat: 28%
  • Fat: 2.7g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 0.5g
  • Protein: 3.6g
  • Carbohydrate: 14g
  • Fiber: 4.4g
  • Cholesterol: 0.0mg
  • Iron: 1.6mg
  • Sodium: 296mg
  • Calcium: 45mg
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Pumpkin and Yellow Pepper Soup with Smoked Paprika recipe

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