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.
- 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
- 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.
- 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.