Spicy Pumpkin Soup

Be the first to
rate this recipe!
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 126.7
  • Total Fat: 0.5 g
  • Cholesterol: 8.2 mg
  • Sodium: 956.3 mg
  • Total Carbs: 22.0 g
  • Dietary Fiber: 3.4 g
  • Protein: 9.5 g

View full nutritional breakdown of Spicy Pumpkin Soup calories by ingredient


Introduction

Awesome, tasty, low fat, and chock full of antioxidants! Top with a dollop of fat free greek yogurt and a sprig of chives for a pretty and tasty treat!
Awesome, tasty, low fat, and chock full of antioxidants! Top with a dollop of fat free greek yogurt and a sprig of chives for a pretty and tasty treat!

Number of Servings: 4

Ingredients

    1 small white onion, minced
    1 can pumpkin (15 oz)
    1 can fat free evaporated skim milk (12 oz)
    2 cans fat free chicken broth
    cooking spray
    1 tsp minced garlic
    1 tsp cumin
    1/2 tsp cardamom
    salt and pepper to taste
    crushed red pepper (optional)
    fat free greek yogurt for topping (optional)

Tips

An immersion blender (the kind you stick in the pot and it puree's) is an excellent idea for this soup but you don't need one. If you really want it totally creamy, put it in a regular blender before adding the milk and puree it, then return to the pot. Add the milk afterwards. This is yummy stuff! I sometimes add a little red pepper flakes if I'm making it for adults only.


Directions

Spray a large pot with cooking spray. Cook the minced onions and garlic for 2-3 minutes until softened. Add spices, salt and pepper (if desired). Stir and mix. Add both cans of chicken broth and the pumpkin. Stir with a whisk. Bring just to a boil, then turn heat down to low and simmer 15 minutes stirring occasionally. Add the can of milk for the last minute or so of cooking and heat through.

Serving Size: makes 4 generous servings

Number of Servings: 4

Recipe submitted by SparkPeople user LEAN2013.