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Peter's Cream of Pumpkin Soup

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Peter's Cream of Pumpkin Soup

Peter's Cream of Pumpkin Soup recipe

 

Yield

4 servings

Prep

15 min

Cook

45 min

Ready

60 min
Low Cholesterol, Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
1 teaspoon safflower oil
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1 pound pumpkin
fresh, cut in chunks or canned pumpkin
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1 x onions
yellow, peeled, chopped
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1 x garlic cloves
small, peeled, crushed
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2 each celery stalks
chopped
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1 x thyme
fresh, or 1/2 teaspoon dried
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½ each bay leaves
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5 cups chicken broth
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1 ½ tablespoons cheese
low-fat white, such as cottage cheese, farmer's cheese, cream cheese or ricotta
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1 tablespoon milk, skim, (non fat) powder
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½ cup parsley leaves
chervil and chives, minced
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Ingredients

Amount Measure Ingredient Features
5 ml safflower oil
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453.6 g pumpkin
fresh, cut in chunks or canned pumpkin
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1 x onions
yellow, peeled, chopped
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1 x garlic cloves
small, peeled, crushed
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2 each celery stalks
chopped
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1 x thyme
fresh, or 1/2 teaspoon dried
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0.5 each bay leaves
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1.2 l chicken broth
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23 ml cheese
low-fat white, such as cottage cheese, farmer's cheese, cream cheese or ricotta
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15 ml milk, skim, (non fat) powder
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118 ml parsley leaves
chervil and chives, minced
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Directions

In a large saucepan, heat the oil over a low fire.

Add the vegetables (including the fresh pumpkin, but not the canned), thyme and bay leaf.

Reduce the heat, cover, and let cook gently for 8 minutes.

Stir occasionally to keep the vegetables from browning.

Add the broth and the pumpkin, if using canned; bring to a boil, reduce heat, and simmer, uncovered, for either 20 minutes (fresh pumpkin) or 10 minutes (canned pumpkin).

Purée mixture in batches in a blender.

Pour puréed soup through a fine strainer back into saucepan and return to boil.

If it seems too thick, thin with a little hot broth or water.

Pour back into the blender and add the cottage cheese and powdered milk.

Blend 20 seconds. taste for seasoning.

Ladle the soup into 4 heated soup bowls; sprinkle 2 tablespoons of the minced fine herbs over each.

Serve immediately with pumpkin seeds if needed.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 446g (15.7 oz)
Amount per Serving
Calories 17831% from fat
 % Daily Value *
Total Fat 6g 10%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 12mg 4%
Sodium 480mg 20%
Total Carbohydrate 7g 7%
Dietary Fiber 4g 15%
Sugars g
Protein 21g
Vitamin A 369% Vitamin C 27%
Calcium 9% Iron 15%
* based on a 2,000 calorie diet How is this calculated?
 

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