Pumpkin Soup
Makes about 8 1-cup servings
This sweet and creamy soup has just a hint of spiciness. It can also be made with puréed winter squash, yams, or sweet potatoes in place of the pumpkin.
1
tablespoon
olive oil
1
onion, chopped
2
garlic cloves, minced
1/2
teaspoon
mustard seeds
1/2
teaspoon
turmeric
1/2
teaspoon
ground cumin
1/4
teaspoon
cinnamon
3/4
teaspoon
salt
1/2
teaspoon
ground ginger
2
cups
water or Vegetable Broth (see recipe)
1
15-ounce can pumpkin
2
tablespoons
maple syrup or other sweetener
1
tablespoon
lemon juice
2
cups
fortified soy- or rice milk
Warm oil in a large pot. Add onion and garlic and cook over medium heat until onion is soft, about 5 minutes.
Add mustard seeds, turmeric, ginger, cumin, cinnamon, and salt and cook 2 minutes over medium heat, stirring constantly.
Whisk in water or broth, pumpkin, syrup or other sweetener, and lemon juice. Simmer 15 minutes.
Remove from heat and stir in non-dairy milk. Transfer about 3 cups to a blender and purée until very smooth. Repeat with remaining soup. Be sure to start on low speed and hold lid on tightly. Return to the pot and heat without boiling, until steamy.
Per 1-cup serving
- Calories: 89
- Fat: 3 g
- Saturated Fat: 0.5 g
- Calories from Fat: 30.5%
- Cholesterol: 0 mg
- Protein: 3 g
- Carbohydrates: 13.8 g
- Sugar: 7 g
- Fiber: 2.5 g
- Sodium: 262 mg
- Calcium: 101 mg
- Iron: 1.7 mg
- Vitamin C: 3.9 mg
- Beta Carotene: 3691 mcg
- Vitamin E: 1.7 mg
Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.
|
