Pumpkin Soup - 14g Carbs, 3g Fiber, 7g Sugar
From: Healthy Eating for Life for Children by Amy Lanou, Ph.D
Recipe by Jennifer Raymond, M.S., R.D. VIA
Physicians Committee for Responsible Medicine
This sweet and creamy soup has just a hint of spiciness. It can
also be made with pureed winter squash, yams, or sweet potatoes
in place of the pumpkin.
Servings: 8
Serving Size: 1 cup
1 Tbsp water
1 onion, chopped
2 garlic cloves, minced
1/2 tsp mustard seeds
1/2 tsp turmeric
1/2 tsp ground ginger
1/2 tsp ground cumin
1/4 tsp cinnamon
3/4 tsp salt
2 cups water or vegetable broth
1 (15 oz can) pumpkin
2 Tbsp maple syrup or other sweetener
1 Tbsp lemon juice
2 cups fortified soy- or rice milk
Warm water 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 nondairy milk. Transfer about 3 cups
to a blender and puree 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.
Servings: 8
Serving Size: 1 cup
Nutrition per Serving:
73 Calories, 1g Fat, 0.2g Saturated Fat, 15% Calories from Fat,
0mg Cholesterol, 3g Protein, 14g Carbs, 3g Fiber, 7g Sugar,
263mg Sodium, 103mg Calcium, 2 mg Iron, 4mg vitamin C,
3691 mcg beta-carotene, 1 mg vitamin E
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