Curried Pumpkin Soup
Created by: Heather Deranian, 2016
Yield: 8 Servings
Yield: 8 Servings
Nutritional Benefits: This recipe provides you with a heart healthy soup that can be paired with a sandwhich or salad. This contains less sodium compared to a regular soup on the shelf while giving you more unsaturated fats to help protect your heart.
Ingredients:
1/3 C Onion, chopped 1 tsp Garlic, Minced 2 tsp Curry powder 2 Tbsp Earth Balance Buttery Spread 1 C Canned pumpkin 1/4 tsp Nutmeg 1/8 tsp (dash) Sugar 2 C Low sodium broth 1 1/2 C Low fat milk 1 Tbsp Cornstarch 1 each Bay leaf |
Nutritional Information (Per Serving):
Calories: 141 Carbohydrate: 16 g Sugar: 7.5 g Total Fat: 6.7 g Saturated fat: 2.2 g Protein: 5.2 g Dietary Fiber: 3.2 g Sodium: 134.9 mg |
Directions:
In a large pot, cook the onion, garlic, curry powder and earth balance spread until the onion is tender.
Add the pumpkin, nutmeg, sugar and bay leaf.
Stir in broth and boil.
Reduce heat and simmer uncovered for 15 minutes.
Take out the bay leaf.
Stir in 1 cup of milk and cook over low medium heat for a few minutes.
In another bowl, stir the remaining milk and cornstarch until dissolved and add to pot.
Cook and stir until thickened and bubbly.
Garnish with pumpkin seeds and enjoy!
In a large pot, cook the onion, garlic, curry powder and earth balance spread until the onion is tender.
Add the pumpkin, nutmeg, sugar and bay leaf.
Stir in broth and boil.
Reduce heat and simmer uncovered for 15 minutes.
Take out the bay leaf.
Stir in 1 cup of milk and cook over low medium heat for a few minutes.
In another bowl, stir the remaining milk and cornstarch until dissolved and add to pot.
Cook and stir until thickened and bubbly.
Garnish with pumpkin seeds and enjoy!