Hi-Pro Pumpkin Curry Soup

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Nutritional Info
  • Servings Per Recipe: 12
  • 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

View full nutritional breakdown of Hi-Pro Pumpkin Curry Soup calories by ingredient
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This is an adaptation to increase the protein in this delicious fall soup. This is an adaptation to increase the protein in this delicious fall soup.
Number of Servings: 12


    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 pepper
    3/4 teaspoon ginger
    1/2 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 tofu
    1 scoop protein powder
    1 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.

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