Brocco-Pumpkin Chowder
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Brocco-Pumpkin Chowder calories by ingredient
Introduction
A wonderful, thick and creamy fall-style soup full of antioxidants and vitamins, as well as a boost of protein from the silken tofu. Super-flavourful! A wonderful, thick and creamy fall-style soup full of antioxidants and vitamins, as well as a boost of protein from the silken tofu. Super-flavourful!Number of Servings: 6
Ingredients
-
1 large sweet onion, chopped
1 tomato, diced
1 T soy sauce
4 c vegetable stock
4 c pumpkin puree
1 T maple syrup
¼ tsp salt
1 tsp black pepper
1 bunch broccoli
¼ c pureed lowfat silken tofu
2 T lowfat soymilk
Directions
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.