PUMPKIN CURRY SOUP
CREAMY PUMPKIN AND CURRY SPICE COMBINE FOR A FLAVORFUL SOUP THAT’S GOOD FOR YOU!
Preparation time: 45 minutes
1 tablespoon butter
1 cup finely chopped onion
2 garlic cloves, finely chopped
1 cup diced celery
1 teaspoon curry powder
⅛ teaspoon ground coriander
⅛ teaspoon crushed red pepper
3 cups water
1 cup low-sodium chicken broth
1 32-ounce can pumpkin puree
1 cup fat-free half-and-half
Optional: dollop of sour cream and chives (for garnish)
Melt butter in large saucepan over medium-high heat. Add onion, garlic and celery; 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.
Preparation 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.
Makes 4 servings. Per serving: 180 calories; 5 g fat; 1 g saturated fat; 0 g trans fat; 0 mg cholesterol; 105 mg sodium; 30 g carbohydrates; 11 g fiber; 14 g sugars; 8 g protein
Source: Centers for Disease Control and Prevention.
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