Pumpkin Soup

Pumpkin and sweet potato add vibrant color to this curry-spiced first course.

Yield: 6 servings (serving size: 1 cup)

Ingredients

• 1  tablespoon  butter
• 1  cup  chopped onion
• 3  tablespoons  all-purpose flour
• 1/2  teaspoon  curry powder
• 1/4  teaspoon  ground cumin
• 1/4  teaspoon  ground nutmeg
• 2  garlic cloves, crushed
• 1  cup  (1/2-inch) cubed peeled sweet potato
• 1/4  teaspoon  salt
• 2  (14 1/2-ounce) cans fat-free, less-sodium chicken broth
• 1  (15-ounce) can pumpkin
• 1  cup  1% low-fat milk
• 1  tablespoon  fresh lime juice
• 2  tablespoons  chopped fresh chives (optional)

Preparation

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, 20 minutes or until potato is tender, stirring occasionally. Remove from heat; cool 10 minutes.

Place half of pumpkin mixture in a blender or food processor; process 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 or until thoroughly heated, stirring often (do not boil). Remove from heat; stir in juice. Garnish with chives, if desired.

Nutritional Information

Calories:

121 (21% from fat)

Fat:

2.8g (sat 1.6g,mono 0.7g,poly 0.2g)

Protein:

5.1g

Carbohydrate:

19.7g

Fiber:

3.5g

Cholesterol:

7mg

Iron:

1.5mg

Sodium:

565mg

Calcium:

85mg