Healthy Recipes

Pumpkin Curry Soup
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Butter 1 tablespoon
Finely chopped onion 1 cup
Garlic cloves, finely chopped 2
Celery, diced 1 cup
Curry powder 1 teaspoon
Ground coriander 1/8 teaspoon
Crushed red pepper 1/8 teaspoon
Water 3 cups
Low sodium chicken broth 1 cup
Pumpkin puree 1 can (32 ounces)
Fat-free half-and-half 1 cup
Sour cream and chives for garnish


Directions
  1. Melt butter in large saucepan over medium-high heat.
  2. Add onion, celery, and garlic; cook for 3 to 5 minutes or until tender.
  3. Stir in curry powder, coriander, and crushed red pepper; cook for 1 minute.
  4. Add water and broth; bring to a boil.
  5. Reduce heat to low; cook, stirring occasionally, for 15 to 20 minutes to develop flavors.
  6. Stir in pumpkin and half-and-half; cook for 5 minutes or until heated through.
  7. Transfer mixture to food processor or blender (in batches, if necessary); cover.
  8. Blend until creamy. Serve warm or reheat to desired temperature.
  9. Garnish with dollop of sour cream and chives.

Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 1; Carbs: 1; Other: 0


Nutrition Facts
Serving Size ¼ recipe
Calories 180
Calories from Fat 45
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 105 mg
Total Carbohydrate 30 g
Dietary Fiber 11 g
Sugars 14 g
Proteins 8 g
Vitamin A 680% DV
Vitamin C 6% DV
Calcium 15% DV
Iron 10% DV
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