Pumpkin Curry Soup
Adapted from FruitsandVeggiesMatter.gov, Centers for Disease Control and Prevention, Produce for Better Health Foundation
Time Saving Tip: Soup may be prepared a day ahead.
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 |
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings and Times
Servings | 4 |
Preparation Time | 45 minutes |
Cups of Fruits and Vegetables Per Person: 1.0
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
- Melt butter in large saucepan over medium-high heat.
- Add onion, celery, and garlic; 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.
Time Saving 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.
Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 1; Carbs: 1; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.