Spiced Pumpkin Soup
Photo: Getty Images
Go healthy with this fall soup, which tastes sinfully rich, but is actually low in fat.
ingredients: Add all to shopping list
1 Tbsp canola oil
1 small onion, chopped fine
1 tsp minced garlic
1 tsp curry powder
1 tsp cumin
1/4 tsp cardamom
1/4 tsp salt
1/4 tsp black pepper
2 cups reduced-sodium, fat-free chicken broth
1 (15-oz) can pumpkin
1 (12-oz) can evaporated fat-free milk
6 Tbsp plain fat-free Greek yogurt
Parsley leaves, for garnish
1 small onion, chopped fine
1 tsp minced garlic
1 tsp curry powder
1 tsp cumin
1/4 tsp cardamom
1/4 tsp salt
1/4 tsp black pepper
2 cups reduced-sodium, fat-free chicken broth
1 (15-oz) can pumpkin
1 (12-oz) can evaporated fat-free milk
6 Tbsp plain fat-free Greek yogurt
Parsley leaves, for garnish
directions:
1. In a large pot, heat oil over low for 30 seconds. Add onion and cook 3 minutes or until soft. Add garlic and cook 1 minute. Stir in spices, salt, and pepper. Cook 1 minute, stirring.
2. Whisk in broth and pumpkin. Bring just to a boil, reduce heat to low, and simmer for about 15 minutes, stirring occasionally. Add milk and simmer for 2 minutes.
3. Using an immersion blender, puree soup until smooth. Add a little more broth to thin, if desired. Ladle into bowls. Garnish with yogurt and parsley. Add pepper to taste.
KITCHEN COUNTER:
Serves: 6. Per Serving: 110 calories, 15g carbs, 6g protein, 2.5g fat, 0mg cholesterol, 410mg sodium, 3g fiber
