Creamy Pumpkin Soup
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.
Diet Pumpkin Soup
Ingredients:
1 tablespoon margarine
1 cup chopped onion
1/2 cup sliced celery
1/4 teaspoon salt
1/2 teaspoon white pepper
3 cups no added salt chicken broth
16 ounces can solid pack pumpkin
1 cup evaporated skim milk
2 scallions finely chopped
Directions:
In 2 qt. saucepan, melt margarine. Add onion, celery, and garlic powder, cooking until vegetables are soft. Add broth, salt and pepper and simmer for 15 minutes. Stir in pumpkin and evaporated skim milk. Cook for 5 minutes then pour into a blender container and mix on low speed about 30 seconds until creamy. Ladle into soup bowls. Top with chopped scallions and serve.
Low Fat Pumpkin Soup with Spice
Ingredients:
1 Tablespoon oil
1 small onion, sliced
2 cloves garlic – chopped or pressed
1 Tablespoon grated fresh ginger
1 Tablespoon coriander (ground seed)
1 teaspoon cinnamon
1/4 teaspoon nutmeg
pinch cayenne pepper
1/2 cup dry white wine
1 15-16 oz. can pumpkin (not pumpkin pie filling)
1 cup fat free half and half
2 cups chicken or vegetable broth (can use bouillion)
1 to 2 teaspoons sugar substitute
Preparation:
In large pot or saucepan, heat oil and saute onions until soft. Add garlic and ginger and cook for another 30 seconds, and then add the spices for another 30 seconds or so (until fragrant, but do not let the spices burn). Add wine, and stir for another minute. Remove from heat.
Add the pumpkin and one cup of liquid. Puree with stick blender, or in blender or food processor. When smooth, heat in pot with the rest of the liquid until simmering. Taste. Add a small amount of sweetener. Balance the flavors — add a little hot sauce or a small amount of raw grated ginger if you want more of a kick. Add salt to taste if needed.
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