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Thursday, October 24, 2013


The value of pumpkin, one of the orange vegetables that are high in beta carotene, is often overlooked.  This pumpkin soup is a fall favorite, but you can make it year-round using canned pumpkin.

Curried Pumpkin Soup

                                                                    1 T. vegetable oil
½ c. chopped onion
1 clove garlic, peeled, ends removed, mashed & diced
2 c. pumpkin puree, freshly made, or 1 lb. canned
4 c. chicken stock, defatted
1 bay leaf
Pinch of sugar
1/3 tsp. curry powder, or to taste
Pinch of nutmeg
¼ tsp. freshly ground black pepper
2 c. plain low-fat yogurt
Fresh chives to garnish, chopped, optional

In a small soup pot, heat the vegetable oil.  Add the onion and sauté 2 minutes.  Add the garlic and continue to sauté 3 more minutes.  Add the pumpkin puree and chicken stock; stir well to mix.  Add the bay leaf, sugar, curry powder, nutmeg and pepper.  Bring to a boil, lower to simmer and cook for 30 minutes, covered. 

Remove from the heat and whisk in the yogurt.  Return to the heat only to bring the temperature of the soup back to hot.  Do not boil.  Remove and discard the bay leaf.  Serve in hot soup bowls, garnished with chives if desired. 

Nutrition Information:  per 1/8 recipe
Calories 91, Total fat 3 g, Saturated fat 1 g, Cholesterol 4 mg, Sodium 436 mg, Carbohydrate 10 g, Fiber 5 g, Sugar 3 g, Protein 7 g

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