Hi-Pro Pumpkin Curry Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 12
Ingredients
1 1/2 tablespoons butter or margarine 1 cup (1 small) chopped onion 2 large cloves garlic, finely chopped 1 1/2 teaspoons curry powder 1/2 teaspoon crushed red pepper3/4 teaspoon ginger1/2 teaspoon salt 1/4 teaspoon ground white pepper 3 cups chicken or vegetable broth (try low fat, low salt)1 can (15 oz.) 100% Pure Pumpkin 1 package silken tofu1 scoop protein powder1 can (12 fl. oz.) Fat Free Evaporated Milk
Makes 6 servings.
Melt butter in large saucepan over medium-high heat. Add onion and garlic; cook, stirring frequently, for 2 to 3 minutes or until tender. Stir in curry powder, red pepper, ginger, salt and pepper; cook for 1 minute. (adjust amounts of red pepper and other spices to your own taste)
Add broth and pumpkin; bring to a boil. Reduce heat to low; cook, stirring occasionally, for 15 to 20 minutes. Use about 1/2 cup cold water to make a smooth slurry with the scoop of protein powder. Stir in evaporated milk, tofu and protein powder slurry. Transfer mixture to food processor or blender (in batches, if necessary); or use imersion blender. Blend until smooth. Serve warm.
This goes well with a fall-type salad such as greens with pear and walnuts and a multigrain roll. For guests, dress this up with a dollop of low fat sour cream and a homemade crouton.
Number of Servings: 12
Recipe submitted by SparkPeople user CASABRINA.
Melt butter in large saucepan over medium-high heat. Add onion and garlic; cook, stirring frequently, for 2 to 3 minutes or until tender. Stir in curry powder, red pepper, ginger, salt and pepper; cook for 1 minute. (adjust amounts of red pepper and other spices to your own taste)
Add broth and pumpkin; bring to a boil. Reduce heat to low; cook, stirring occasionally, for 15 to 20 minutes. Use about 1/2 cup cold water to make a smooth slurry with the scoop of protein powder. Stir in evaporated milk, tofu and protein powder slurry. Transfer mixture to food processor or blender (in batches, if necessary); or use imersion blender. Blend until smooth. Serve warm.
This goes well with a fall-type salad such as greens with pear and walnuts and a multigrain roll. For guests, dress this up with a dollop of low fat sour cream and a homemade crouton.
Number of Servings: 12
Recipe submitted by SparkPeople user CASABRINA.
Nutritional Info Amount Per Serving
- Calories: 168.4
- Total Fat: 3.9 g
- Cholesterol: 6.0 mg
- Sodium: 1,177.6 mg
- Total Carbs: 20.5 g
- Dietary Fiber: 3.0 g
- Protein: 14.7 g
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