Cookbook:Spiced Pumpkin Soup
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|Spiced Pumpkin Soup|
This recipe for spiced pumpkin soup is from the Seattle and King County Public Health Office at http://www.metrokc.gov/HEALTH/nutrition/recipes/pumpkinsoup.htm.
|Serving Size:||1/6 of recipe (300 g)|
|Servings Per Recipe:||6|
|Amount per serving|
|Calories from fat||31|
|Total Fat||3 g|
|Saturated Fat||2 g|
|Total Carbohydrates||19 g|
|Dietary Fiber||3 g|
Ingredients[edit | edit source]
- 1 tbsp butter
- 1 cup chopped onion
- 3 tbsp all-purpose flour
- ½ tsp curry powder
- ¼ tsp cumin
- ¼ tsp ground nutmeg
- 2 garlic cloves, crushed
- 1 cup peeled and cubed sweet potato
- ¼ tsp salt
- 2 cans (28 oz) nonfat and low-sodium chicken broth or vegetable stock
- 1 can (15 oz) pumpkin purée
- 1 cup 1% milk
- 1 tbsp fresh lime juice
Procedure[edit | edit source]
- Melt butter in a Dutch oven or large saucepan over medium-high heat. Sauté onion for 3–4 minutes. Add flour, curry, cumin, and nutmeg and sauté for 1 minute.
- Add sweet potato, salt, chicken broth, and pumpkin, and bring to a boil. Reduce heat to medium-low and simmer, partially covered for about 20–25 minutes or until sweet potatoes are cooked through and softened. Remove from heat and let stand for 10 minutes to cool.
- Place half of the pumpkin mixture in a blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.
- Raise heat to medium then stir in milk and cook for 5 minutes or until soup is heated through.
- Remove from heat and add lime juice.