Pumpkin Curry Soup
En Español (Spanish Version)

Time Saving Tip: Soup may be prepared a day ahead.

Nutrition Facts
Serving Size¼ recipeCalories180Calories from Fat45Total Fat5 gSaturated Fat1 gCholesterol0 mgSodium105 mgTotal Carbohydrate30 gDietary Fiber11 gSugars14 gProteins8 gVitamin A680% DVVitamin C6% DVCalcium15% DVIron10% DV
Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times
Servings4Preparation Time45 minutes
Cups of Fruits and Vegetables Per Person: 1.0

Ingredients and Preparation
IngredientsMeasuresButter1 tablespoonFinely chopped onion1 cupGarlic cloves, finely chopped2Celery, diced1 cupCurry powder1 teaspoonGround coriander1/8 teaspoonCrushed red pepper1/8 teaspoonWater3 cupsLow sodium chicken broth1 cupPumpkin puree1 can (32 ounces)Fat-free half-and-half1 cupSour cream and chives for garnish
  • Directions
  • Melt butter in large saucepan over medium-high heat.
  • Add onion, celery, and garlic; cook for 3 to 5 minutes or until tender.
  • Stir in curry powder, coriander, and crushed red pepper; cook for 1 minute.
  • Add water and broth; bring to a boil.
  • Reduce heat to low; cook, stirring occasionally, for 15 to 20 minutes to develop flavors.
  • Stir in pumpkin and half-and-half; cook for 5 minutes or until heated through.
  • Transfer mixture to food processor or blender (in batches, if necessary); cover.
  • Blend until creamy. Serve warm or reheat to desired temperature.
  • Garnish with dollop of sour cream and chives.
  • Time Saving Tip: Soup may be prepared the day ahead. Cool to room temperature after adding pumpkin and half-and-half. Cover and refrigerate. Just before serving, blend then reheat to serving temperature, but do not boil.




    Diabetic Exchange
    Fruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 1; Carbs: 1; Other: 0
    Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.




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