Brocco-Pumpkin Chowder
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 large sweet onion, chopped1 tomato, diced1 T soy sauce4 c vegetable stock4 c pumpkin puree1 T maple syrup¼ tsp salt1 tsp black pepper1 bunch broccoli¼ c pureed lowfat silken tofu2 T lowfat soymilk
Cut the tops of the broccoli into small flowerets; julienne the stems.
Heat a large stockpot over medium-high heat. Spray with cooking spray and add onion.
Sauté 6 to 7 minutes.
Add the soy sauce and the tomato.
Cook, stirring often, until the tomato's juice has evaporated, about 5 minutes.
Add the stock to the soup pot. Add the pumpkin or squash puree, the maple syrup, salt, and black pepper. Heat, stirring often.
Separately, steam the broccoli 4 minutes.
Stir broccoli into the soup.
Add the tofu puree and the soymilk.
Let the soup cook over low heat, stirring occasionally, 10 minutes. Do not let the soup boil. Serve hot.
Number of Servings: 6
Recipe submitted by SparkPeople user JO_JO_BA.
Heat a large stockpot over medium-high heat. Spray with cooking spray and add onion.
Sauté 6 to 7 minutes.
Add the soy sauce and the tomato.
Cook, stirring often, until the tomato's juice has evaporated, about 5 minutes.
Add the stock to the soup pot. Add the pumpkin or squash puree, the maple syrup, salt, and black pepper. Heat, stirring often.
Separately, steam the broccoli 4 minutes.
Stir broccoli into the soup.
Add the tofu puree and the soymilk.
Let the soup cook over low heat, stirring occasionally, 10 minutes. Do not let the soup boil. Serve hot.
Number of Servings: 6
Recipe submitted by SparkPeople user JO_JO_BA.
Nutritional Info Amount Per Serving
- Calories: 124.7
- Total Fat: 1.1 g
- Cholesterol: 0.0 mg
- Sodium: 832.8 mg
- Total Carbs: 26.2 g
- Dietary Fiber: 8.5 g
- Protein: 6.6 g
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