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Public Health - Seattle & King County

Spiced Pumpkin Soup
(makes 6 servings)

Ingredients:

  • 1 tablespoon butter
  • 1 cup onion, chopped
  • 3 tablespoons all-purpose flour
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ground nutmeg
  • 2 garlic cloves, crushed
  • 1 cup peeled and cubed sweet potato
  • 1/4 teaspoon salt
  • 2 14-oz cans of nonfat and low-sodium chicken broth
  • 1 15-oz can of pumpkin
  • 1 cup 1% milk
  • 1 tablespoon fresh lime juice

Directions:

  1. Melt butter in a Dutch oven or large suacepan over medium-high heat. Saute onion for 3-4 minutes then add flour, curry, cumin and nutmeg and saute for 1 minute.
  2. Add sweet potato, salt, chicken broth and pumpkin and bring to a boil. Reduce heat to medium-low and simmer, partially covered for about 20-25 minutes or until sweet potatoes are cooked through and softened. Remove from heat and let stand for 10 minutes to cool.
  3. Place half of the pumpkin mixture in a blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.
  4. Raise heat to medium then stir in milk and cook for 5 minutes or until soup is heated through.
  5. Remove from heat and add lime juice.
TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/6 of recipe (300 g)
Servings Per Recipe: 6
Amount per serving
Calories 128
Calories from fat 31
Total Fat 3 g
Saturated Fat 2 g
Cholesterol 7 mg
Sodium 351 mg
Total Carbohydrates 19 g
Dietary Fiber 3 g
Sugars 0 g
Protein 6 g
Vitamin A 405%
Vitamin C 15%
Calcium 8%
Iron 8%
Nutrition facts label for Spiced Pumpkin Soup