Warm up your family meals and get a Vitamin A boost with healthy pumpkin recipes!
Creamy Pumpkin Soup Recipe
2 tbsp extra virgin olive oil
1 cup of chopped onion
1 28 ounce can pumpkin puree or 3 1/2 cups softly cooked pumpkin.
4 cups low-sodium chicken broth
1/2 tsp salt
1/2 tsp freshly ground pepper
1/2 cup half-and-half cream
Use a stockpot or large saucepan and heat oil over medium heat. Add 1 cup of chopped onion, stirring gently until it is softened and translucent. Add pureed pumpkin, and stir gently while it warms, for about 5 minutes. Add chicken broth and bring to a gentle boil. Reduce heat until the soup stops bubbling. Add cream, salt, and pepper, and heat until warm. Serve with whole wheat bread and a salad for a healthy meal.
This recipe makes 4 large or 6 small servings. Each serving has 178 calories, 3 grams of dietary fiber, 13 grams of carbs, 5 grams of protein and 13 grams of fat. It is a bland soup, so if you want to spice it up try adding some fresh cilantro or basil just prior to serving, and add fresh-ground pepper at the table.
Curried Creamy Pumpkin Soup Recipe
28 ounce can pumpkin puree
1 cup sliced fresh mushrooms
1/2 cup chopped onion
2 tbsp butter or margarine
2 tbsp all-purpose flour
1 tbsp curry powder
5 cups low-sodium broth
1/2 cup dry white or more chicken broth
1 tbsp liquid honey
pinch of ground nutmeg
1 cup half-and-half cream
Method: Heat a saucepan over medium-high heat, then saute mushrooms and onions in butter until they are softened. Carefully add curry powder and flour and stir for about 5 minutes for flour to brown. Gradually pour in chicken broth and white wine if you are using it. Cook until the mixture begins to thicken. Whisk in pumpkin puree, honey, and nutmeg then reduce heat and simmer for 15 minutes. Stir in cream and warm through to serve. Garnish with black pepper, nutmeg, or fresh basil leaves.
This recipe makes 4 large or 6 small servings. Each serving has 161 calories, 2 grams of dietary fiber, 15 grams of carbs, 7 grams of protein, and 9 grams of fat.
TIP: To reduce the fat in either of these recipes to just 6 grams per serving, use two percent milk instead of half-and-half cream.
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