Pumpkin Soup
- Makes : 8 cups
- Servings : 8
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.
Ingredients
- 1 tablespoon water
- 1 onion, chopped
- 2 garlic cloves, minced
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon turmeric
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground cumin
- 1/4 teaspoon cinnamon
- 3/4 teaspoon salt
- 2 cups water or vegetable broth
- 1 15-ounce can pumpkin
- 2 tablespoons maple syrup or other sweetener
- 1 tablespoon lemon juice
- 2 cups fortified soy- or rice milk
Directions
Step 1
Warm water in a large pot. Add onion and garlic and cook over medium heat until onion is soft, about 5 minutes.
Step 2
Add mustard seeds, turmeric, ginger, cumin, cinnamon, and salt and cook 2 minutes over medium heat, stirring constantly.
Step 3
Whisk in water or broth, pumpkin, syrup or other sweetener, and lemon juice. Simmer 15 minutes.
Step 4
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.
Nutritional Info
Per serving (1 cup):
-
Calories
73 -
Fat
1 g -
Cal. From Fat
15% -
Saturated Fat
0.2 g -
Cholesterol
0 mg -
Protein
3 g -
Carbohydrates
14 g -
Sugar
7 g -
Fiber
3 g -
Sodium
263 mg -
Calcium
103 mg -
Iron
2 mg -
Vitamin C
4 mg -
Beta-Carotene
3691 mcg -
Vitamin E
1 mg
Recipe Source:
Healthy Eating for Life for Children
Reprinted with permission from PCRM.
Photograph © PCRM.
