Curried Pumpkin Soup

If you want something seasonal and delicious, give this pumpkin soup a try.  Canned pumpkin is not only versatile, it’s a great source of beta-carotene, potassium and fiber.  Using light coconut milk reduces the fat and calories in the soup without compromising taste.  Here’s a little trick with the spices.  Saute’e them early on to enhance the flavor, rather than adding them at the end where they will just “float” in the soup.

Ingredients

  • 1/4 cup canola or olive oil
  • 1 cup chopped onions
  • 1 clove garlic, minced
  • 3 cups low sodium vegetable broth
  • 1 teaspoon curry powder
  • 1/2 tsp. salt
  • 1/4 tsp. ground coriander
  • 1/4 tsp. turmeric
  • 1/4 tsp. crushed red pepper flakes
  • 1 (15 ounce) can 100% pure pumpkin
  • 1 cup light coconut milk

Directions

  1. Heat the oil in a deep pot over medium-high heat. Stir in the onions and garlic; cook until the onions are translucent, about 5 minutes. Add the curry powder and other spices.  Mix in the vegetable broth.  Cook and stir until the mixture comes to a gentle boil, about 10 minutes. Cover, and boil 15 to 20 minutes more, stirring occasionally. Whisk in the pumpkin and coconut milk, and cook another 5 minutes.
  2. Pour the soup into a blender, filling only half way and working in batches if necessary.  Process until smooth. Return the soup to the pot, and reheat over medium heat for ~ 3 minutes prior to serving.

Makes 6 servings.  Nutrition facts per serving:  171 calories, 12 grams fat, 2 grams protein, 16 grams carbohydrate, 3.2 grams fiber, 0 mg cholesterol, 326 mg sodium.  

 

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