Pumpkin Soup with Toasted Pumpkin Seeds
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 tablespoons pumpkin seeds (pepitas)1/2 teaspoon plus one pinch pumpkin pie spice1 tablespoon Smart Balance butter1 medium white onion, diced (about 3/4 cup)1/8 teaspoon cayenne pepperOne 15-ounce can pumpkin puree3 cups homemade or low-sodium vegetable stock1 tablespoon reduced-sugar orange marmalade1/4 cup lowfat evaporated milk
Place the pumpkin seeds in a small saute pan set over medium. Cook 3-4 minutes, until they start to toast. Add a pinch of pumpkin pie spice to the pan and shake to coat. Transfer to a plate to cool.
Melt the butter in a medium saucepan over medium heat, then add the onions to the melted butter. Saute, stirring occasionally until the onions are tender, about 3-4 minutes. Add the cayenne pepper and the remaining pumpkin pie spice. Stir just to combine and cook for 2 minutes.
Add the pumpkin puree and stock, stir, and simmer for 8 minutes. Stir in the marmalade.
Puree the soup with an immersion blender or transfer in batches to a blender. Stir in the evaporated milk.
Roughly chop the toasted spiced seeds. Ladle one cup of soup into each bowl and garnish with 1/4 the of the seeds.
Makes 4 servings
Melt the butter in a medium saucepan over medium heat, then add the onions to the melted butter. Saute, stirring occasionally until the onions are tender, about 3-4 minutes. Add the cayenne pepper and the remaining pumpkin pie spice. Stir just to combine and cook for 2 minutes.
Add the pumpkin puree and stock, stir, and simmer for 8 minutes. Stir in the marmalade.
Puree the soup with an immersion blender or transfer in batches to a blender. Stir in the evaporated milk.
Roughly chop the toasted spiced seeds. Ladle one cup of soup into each bowl and garnish with 1/4 the of the seeds.
Makes 4 servings
Nutritional Info Amount Per Serving
- Calories: 124.7
- Total Fat: 4.4 g
- Cholesterol: 6.3 mg
- Sodium: 49.0 mg
- Total Carbs: 18.4 g
- Dietary Fiber: 5.5 g
- Protein: 3.8 g
Member Reviews
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JILLY0522
Who cares if the pumpkin puree adds more calories. The nutritional value out weighs the numbers. Sometimes you've got to stop counting so much and look for the nutrition and vitamins your body needs. It's not like they're fat calories. It's a vegetable for goodness sakes! Delicious by the way!!!! - 10/29/13
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A_YELLOWPENGUIN
This was very good! I used fresh pumpkin puree (baked & pureed pumpkin). I don't like food to be too hot, so i used less cayenne. Also, it was a bit too sweet at the end, so i added a couple of teaspoons balsamic vinegar and simmered it for an extra minute or so. It turned out wonderful! - 10/31/11
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DANCINGJONI
Great! It is vegetarian. I am vegan so I can just substitute the milk for Almond breeze, and we have a winner. No Flesh. Ureka! I have such a problem with all the flesh recipes but to each his own. I love this one and it is pumpkin season so I do not need pumpkin from a can but from the garden - 10/16/12
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MERCHRIS
We made this last night and it's really yummy! Quite spicy, so if you don't like heat, go easy on the cayanne. I believe another review mentioned that the pumpkin isn't figured into the calorie calculation, however, it doesn't add much, like an addition 40-50 calories. Great for fall & cool nights! - 10/19/11