Cookbook:Spiced Pumpkin Soup

Spiced Pumpkin Soup
Category Soup recipes
Servings 6
Energy 128 Cal
Time 1 hour
Difficulty

Cookbook | Ingredients | Recipes | Soups

NUTRITION FACTS:
Serving Size: 1/6 of recipe (300 g)
Servings Per Recipe: 6
Amount per serving
Calories 128
Calories from fat 31
Total Fat 3 g
Saturated Fat 2 g
Cholesterol 7 mg
Sodium 351 mg
Total Carbohydrates 19 g
Dietary Fiber 3 g
Sugars 0 g
Protein 6 g
Vitamin A 405%
Vitamin C 15%
Calcium 8%
Iron 8%

IngredientsEdit

  • 1 Tablespoon butter
  • 1 cup onion, chopped
  • 3 Tablespoons all-purpose flour
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ground nutmeg
  • 2 garlic cloves, crushed
  • 1 cup peeled and cubed sweet potato
  • 1/4 teaspoon salt
  • 2 14-oz cans of nonfat and low-sodium chicken broth or vegetable stock
  • 1 15-oz can of pumpkin
  • 1 cup 1% milk
  • 1 Tablespoon fresh lime juice

ProcedureEdit

  1. Melt butter in a Dutch oven or large saucepan over medium-high heat. Saute onion for 3-4 minutes then add flour, curry, cumin and nutmeg and saute for 1 minute.
  2. Add sweet potato, salt, chicken broth and pumpkin and bring to a boil. Reduce heat to medium-low and simmer, partially covered for about 20-25 minutes or until sweet potatoes are cooked through and softened. Remove from heat and let stand for 10 minutes to cool.
  3. Place half of the pumpkin mixture in a blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.
  4. Raise heat to medium then stir in milk and cook for 5 minutes or until soup is heated through.
  5. Remove from heat and add lime juice.

Notes, tips, and variationsEdit

This recipe is from the Seattle and King County Public Health Office at http://www.metrokc.gov/HEALTH/nutrition/recipes/pumpkinsoup.htm