Fall is the perfect time to bring out the stockpot and make warming soups. This low fat cream of pumpkin soup is perfect on a cold fall day, or as an appetizer for a Thanksgiving dinner. A spoonful of plain low fat yogurt can be swirled in just before serving.
Cook Time: 25 minutes
Total Time: 25 minutes
Ingredients:
- 1 tbsp olive oil
- 1 small yellow onion, finely chopped
- 2 garlic cloves, minced
- 1 tbsp curry powder
- 1 tsp cumin
- 3 cups fat-free, low sodium chicken or vegetable broth
- 1 15-ounce can pumpkin
- 1 12-ounce can evaporated fat-free milk
- Freshly ground Black pepper to taste
Preparation:
Heat oil in a large saucepan over a medium heat. Add onion and garlic and cook until softened. Stir in curry powder and cumin and cook for 1 minute. Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes. Add evaporated fat-free milk and cook for 2 minutes.
Transfer soup to a blender and blend until smooth.
Serves 6.
Per Serving: Calories 112, Calories from Fat 25, Total Fat 2,7g (sat 0.5g), Cholesterol 2mg, Sodium 101mg, Carbohydrate 15.6g, Fiber 2.9g, Protein 6.1g
