Creamy Pumpkin and Sweet Potato Soup
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 196.5
- Total Fat: 8.5 g
- Cholesterol: 14.2 mg
- Sodium: 333.4 mg
- Total Carbs: 29.5 g
- Dietary Fiber: 7.4 g
- Protein: 4.0 g
View full nutritional breakdown of Creamy Pumpkin and Sweet Potato Soup calories by ingredient
Introduction
Modified from a recipe from the soup bible, this soup is creamy, filling, and packed with Vitamin A; a fantastic winter soup. Modified from a recipe from the soup bible, this soup is creamy, filling, and packed with Vitamin A; a fantastic winter soup.Number of Servings: 6
Ingredients
-
1 Tbsp extra virgin olive oil (or other oil)
2 Tbsp butter (calculated with unsalted)
1 large onion, diced
6 Cups roasted pumpkin, cut into chunks
3 Cups medium-thin sliced sweet potatoes
2.5 Cups chicken or vegetable stock
Pinch of nutmeg
1 tsp tarragon or oregano
1.25 Cup rice, soy, or nonfat milk
.25 Cup half and half
1-2 tsp lemon juice
Salt, pepper, and garlic powder to taste.
Tips
This recipe can be modified based on what you have on hand. Use regular potatoes instead of sweet, butternut squash instead of pumpkin, and season to your own tastes. Cut the sodium by using a low-sodium stock and going light on the salt.
Directions
Heat oil and butter in a large heavy-bottomed pot. Add the onion and fry for 4-5 minutes over low heat until soft but not brown, stirring frequently.
Add the pumpkin and sweet potatoes and stir well. Cover and sweat over low heat for about 10 minutes until the vegetables are almost tender, stirring occasionally to stop them from sticking.
Stir in the stock, nutmeg, tarragon/oregano, and any other seasonings. Bring to a boil, then lower heat and simmer for about 10 minutes until the vegetables are completely tender.
Leave the soup to cool slightly, then pour into a food processor or blender and blend until smooth (you may need to do this in batches). Pour back into the rinsed saucepan and add the milk and cream. Heat slowly and taste, adding the lemon juice and extra seasoning, if necessary. Serve hot with a tablespoon of half and half or nonfat plain yogurt swirled in (not calculated).
Serving Size: Makes 6 generous servings
Number of Servings: 6
Recipe submitted by SparkPeople user DFORMED.
Add the pumpkin and sweet potatoes and stir well. Cover and sweat over low heat for about 10 minutes until the vegetables are almost tender, stirring occasionally to stop them from sticking.
Stir in the stock, nutmeg, tarragon/oregano, and any other seasonings. Bring to a boil, then lower heat and simmer for about 10 minutes until the vegetables are completely tender.
Leave the soup to cool slightly, then pour into a food processor or blender and blend until smooth (you may need to do this in batches). Pour back into the rinsed saucepan and add the milk and cream. Heat slowly and taste, adding the lemon juice and extra seasoning, if necessary. Serve hot with a tablespoon of half and half or nonfat plain yogurt swirled in (not calculated).
Serving Size: Makes 6 generous servings
Number of Servings: 6
Recipe submitted by SparkPeople user DFORMED.