Spiced Cream of Pumpkin Soup
For a soup with a more subtle "squash" flavor, substitute two packages (9 ounces each) of winter squash puree for the canned pumpkin.
  • 1 tablespoon olive oil
  • 1 large onion, sliced
  • 3 cloves garlic, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 sweet potato (about 10 ounces), peeled and thinly sliced
  • 1 pickled jalapeño pepper, finely chopped
  • 2 tablespoons tomato paste
  • 2 teaspoons sugar
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 cups low-fat (1%) milk
  • 1 can (15-ounces) solid-pack pumpkin puree
  • 2 tablespoons fresh lime juice

1. In large saucepan, heat oil over medium heat. Add onion and garlic and cook, stirring frequently, for 7 minutes or until onion is golden brown.

2. Add bell pepper and cook 5 minutes, or until tender. Add sweet potato, jalapeño, tomato paste, and sugar, stirring to coat. Stir in salt, black pepper, and 2-1/2 cups of water and bring to a boil. Reduce to a simmer, cover, and cook 15 minutes or until sweet potato is tender.

3. Stir milk and pumpkin into sweet potato mixture and return to a boil. Reduce to a simmer and cook, uncovered, stirring frequently, about 3 minutes to blend the flavors. Stir in lime juice.

4. Transfer mixture to a blender or food processor and puree until smooth. Return puree to pan and reheat over low heat.

Nutritional Information
Per serving: 206 calories, 4.9g total fat, 1.3g saturated fat, 2.9g monounsaturated fat, 0.4g polyunsaturated fat, 8g dietary fiber, 7.8g protein, 35g carbohydrate, 5mg cholesterol, 588mg sodium.
Good source of: beta-carotene, calcium, fiber, potassium, vitamin B6, vitamin C.

Date Published: 09/19/2005 > Printer-friendly Version

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