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Spiced Pumpkin Soup

 
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Spiced Pumpkin Soup recipe

Yield

12

servings

Prep

20

min

Cook

40

min

Ready

60

min

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Low Sodium
 

Ingredients

1 tablespoon olive oil
4 each shallots
chopped
*
2 each celery stalks
sliced
2 medium carrots
coarsely chopped
2 medium potatoes
diced
1 tablespoon coriander
ground
2 teaspoons cumin
ground
½ teaspoon cinnamon
ground
¼ teaspoon cloves
ground
*
1 dash nutmeg
*
2 pounds pumpkin
peeled, seeded, coarsely chopped
5 cups vegetable stock
1 x yogurt, plain
*
1 x cilantro
or chives, croutons, optional
*

Directions

Heat oil in 3-quart saucepan.

Add shallots and celery and sauté 5 minutes.

Add carrots and potatoes and sauté 5 minutes longer.

Add coriander, cumin, cinnamon, cloves and nutmeg.

Stir-fry 2 minutes.

Add pumpkin and vegetable stock, bring to boil, cover and simmer gently 20 minutes, or until all vegetables are tender.

Blend soup in food processor or blender until smooth.

Return to pan, adjust seasonings to taste and heat through.

Serve hot, garnished with swirl of yogurt, cilantro leaves or chives, and croutons if needed.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 221g (7.8 oz)
Amount per Serving
Calories 20419% of calories from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 62mg 3%
Total Carbohydrate 14g 14%
Dietary Fiber 10g 39%
Sugars g
Protein 10g
Vitamin A 814% Vitamin C 32%
Calcium 14% Iron 25%
* based on a 2,000 calorie diet How is this calculated?

 

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