1MegMeg
12-02-2002, 06:14 PM
This soup is delicious and very easy to make. Pureeing it and adding the cup of low-fat milk makes it taste like a very rich and creamy soup, without all of the extra fat and calories. :) The only thing I did differently was leave out the nutmeg (I don't have any).
Pumpkin Soup
Recipe By :Cooking Light 12/02
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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1 tablespoon butter
1 cup onion -- chopped
3 tablespoons flour
1/2 teaspoon curry powder
1/4 teaspoon cumin
1/4 teaspoon nutmeg
2 cloves garlic -- crushed
1 cup sweet potato -- peeled and cubed
1/4 teaspoon salt
2 cans fat-free chicken broth
1 can pumpkin
1 cup low-fat milk
1 tablespoon fresh lime juice
2 tablespoons chopped chives -- optional
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 for 20 minutes; stirring occasionally. Remove from heat; cool 10 minutes.
Place half of pumpkin mixture in a blender or food processor; blend 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, sitrring often. Remove from heat; stir in lime juice. Garnish with chives.
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Per Serving (excluding unknown items): 79 Calories; 2g Fat (21.1% calories from fat); 5g Protein; 13g Carbohydrate; 1g Dietary Fiber; 5mg Cholesterol; 279mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.
Pumpkin Soup
Recipe By :Cooking Light 12/02
Serving Size : 6 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon butter
1 cup onion -- chopped
3 tablespoons flour
1/2 teaspoon curry powder
1/4 teaspoon cumin
1/4 teaspoon nutmeg
2 cloves garlic -- crushed
1 cup sweet potato -- peeled and cubed
1/4 teaspoon salt
2 cans fat-free chicken broth
1 can pumpkin
1 cup low-fat milk
1 tablespoon fresh lime juice
2 tablespoons chopped chives -- optional
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 for 20 minutes; stirring occasionally. Remove from heat; cool 10 minutes.
Place half of pumpkin mixture in a blender or food processor; blend 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, sitrring often. Remove from heat; stir in lime juice. Garnish with chives.
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Per Serving (excluding unknown items): 79 Calories; 2g Fat (21.1% calories from fat); 5g Protein; 13g Carbohydrate; 1g Dietary Fiber; 5mg Cholesterol; 279mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.