Pumpkin Curry Soup
While Martha Stewart makes great use of these for fall decor, we are focusing on the edible options. And, this recipe is quickly becoming our favorite fall look!
Here are a few reasons why we love it (and think that you will as well);
-We love healthy recipes that are nutritious and low in calories, fat, and sodium!
-One serving contains 680% of our daily recommended vitamin A, which keeps our vision and skin great, and helps prevent us from getting sick.
-It is high in iron, which helps carry oxygen through our body, fight infection, and make collagen.
-It is packed with fiber, reducing our risk of cardiovascular disease, cancer, infections and lung disease.
-It’s easy and cheap! Canned pumpkin offers the same nutrients as fresh, and you can grab a can of organic pumpkin puree for next to nothing.
Nutrition Facts
Serving Size | ¼ recipe |
Calories | 180 |
Calories from Fat | 45 |
Total Fat | 5 g |
Saturated Fat | 1 g |
Cholesterol | 0 mg |
Sodium | 105 mg |
Total Carbohydrate | 30 g |
Dietary Fiber | 11 g |
Sugars | 14 g |
Proteins | 8 g |
Vitamin A | 680% DV |
Vitamin C | 6% DV |
Calcium | 15% DV |
Iron | 10% DV |
Servings and Times
Servings | 4 |
Preparation Time | 45 minutes |
Cups of Fruits and Vegetables Per Person: 1.0
Ingredients and Preparation
Ingredients | Measures |
Butter | 1 tablespoon |
Finely chopped onion | 1 cup |
Garlic cloves, finely chopped | 2 |
Celery, diced | 1 cup |
Curry powder | 1 teaspoon |
Ground coriander | 1/8 teaspoon |
Crushed red pepper | 1/8 teaspoon |
Water | 3 cups |
Low sodium chicken broth | 1 cup |
Pumpkin puree | 1 can (32 ounces) |
Fat-free half-and-half | 1 cup |
Sour cream and chives for garnish |
Directions
- Melt butter in large saucepan over medium-high heat.
- Add onion, celery, and garlic; cook for 3 to 5 minutes or until tender.
- Stir in curry powder, coriander, and crushed red pepper; cook for 1 minute.
- Add water and broth; bring to a boil.
- Reduce heat to low; cook, stirring occasionally, for 15 to 20 minutes to develop flavors.
- Stir in pumpkin and half-and-half; cook for 5 minutes or until heated through.
- Transfer mixture to food processor or blender (in batches, if necessary); cover.
- Blend until creamy. Serve warm or reheat to desired temperature.
- Garnish with dollop of sour cream and chives.
[…] (Psssst: This is under 200 calories and 10 grams of fat! Plus, pumpkin is packed with nutrients.) […]
By: Crunchy, Crispy, and Pumpkin « Duke Raleigh News on November 9, 2012
at 11:00 am