Pumpkin Soup
Yield: 5 servings (1 cup each)
2 tsp margarine
3/4 cup chopped onion
One 16-oz can pumpkin puree (not pumpkin pie filling)
2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth
2 tsp sugar
1/2 tsp salt
1/8 tsp ground cloves or ground nutmeg
1 cup fat-free milk
Melt the margarine in a medium saucepan. Saute the onion until
softened, about 5 minutes.
Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well.
Bring to a boil; reduce the heat and simmer for 15 minutes.
Puree until smooth in a blender or food processor. Return to the
saucepan. Add the milk; heat thoroughly but do not boil. Serve at
once.
Calories: 89
Protein: 4 g
Sodium: 318 mg
Cholesterol: 1 mg
Fat: 3 g
Carbohydrates: 15 g
Exchanges: 1 Starch
Source: The New Family Cookbook for People with Diabetes
November 19th, 2004 at 11:12 am
I have made this with pumpkin and with butternut squash, thats the only
ingredient that you have to change.
1 tbsp. canola oil
1 granny smith apple, peeled, cored and coarsely chopped
1 leek, white part only, finely chopped
5 cups vegetable broth
1 sweet potato, peeled, halved lengthwise, and cut in 1/2-inch slices
1 can about 16 ozs. pureed pumpkin
1/2 tsp. ground cinnamon
1/2 tsp. ground nutmeg or cloves
salt and freshly ground black pepper, to taste
4 tsps. minced fresh chives, for garnish (optional)
In a large, heavy saucepan, heat oil over medium-high heat.
Saute apple and leek until leek softens, about 4 minutes.
Add broth, sweet potato, pumpkin and spices.
Bring to a boil, reduce the heat to a simmer and cook until sweet potato and
apple are soft when pierced with a knife, about 20 to 25 minutes.
Transfer soup to a blender or food processor and puree.
Pour into 6 bowls.
Garnish each bowl with chives (if desired) and serve.
Makes 6 servings.
Calories 88, Fat 3 g, Carbs 15 g, Protein 3 g, Fiber 3 g, Sodium 488 mg.
Points 1.
April 15th, 2005 at 2:42 pm
I have made this with pumpkin and with butternut squash, thats the only
ingredient that you have to change.
1 tbsp. canola oil
1 granny smith apple, peeled, cored and coarsely chopped
1 leek, white part only, finely chopped
5 cups vegetable broth
1 sweet potato, peeled, halved lengthwise, and cut in 1/2-inch slices
1 can about 16 ozs. pureed pumpkin
1/2 tsp. ground cinnamon
1/2 tsp. ground nutmeg or cloves
salt and freshly ground black pepper, to taste
4 tsps. minced fresh chives, for garnish (optional)
In a large, heavy saucepan, heat oil over medium-high heat.
Saute apple and leek until leek softens, about 4 minutes.
Add broth, sweet potato, pumpkin and spices.
Bring to a boil, reduce the heat to a simmer and cook until sweet potato and
apple are soft when pierced with a knife, about 20 to 25 minutes.
Transfer soup to a blender or food processor and puree.
Pour into 6 bowls.
Garnish each bowl with chives (if desired) and serve.
Makes 6 servings.
Calories 88, Fat 3 g, Carbs 15 g, Protein 3 g, Fiber 3 g, Sodium 488 mg.
Points 1.