Spicy Pumpkin Soup 

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Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 50 mins

This very zesty, flavorful, and nourishing soup is sure to please!
Per serving: 206 calories, 5g fat and 803mg sodium
Saves: 53 calories, 14g fat and 1074mg sodium over traditional squash soup!

Suggestions:

* NOTE: The pumpkin used in this soup is NOT "jack-o-lantern" pumpkin. Use smaller pumpkins such as kabocha or jap squash. These are soft skinned and sweeter with a denser flesh.

Ingredients:

By replacing heavy cream, flour and regular chicken stock with potatoes (for thickening), spices and low-sodium chicken stock, this healthier soup ups the nutrition and downs the calories, fat and sodium of many restaurant-style squash soups.

To learn more about recipe makeovers see CalorieKing's library article "Smart Substitutes: Your Guide to Low-Calorie Cooking Alternatives".

Recipe Makeover
1 Tbsp olive oil 1 onion, finely chopped 2 cloves garlic, crushed 2 chilies, seeded and sliced 1 tsp ground cumin 1 small pumpkin* (or medium butternut squash), seeded, peeled and chopped 3 medium potato, peeled and chopped 5 cup low-sodium chicken stock 4 tsp nonfat sour cream 4 tsp chives, to garnish

Traditional Recipe
1 Tbsp oil 1 onion, chopped 1 tsp garlic 1 tsp nutmeg 1 large orange or yellow squash, peeled and chopped (or frozen squash) 5 cup chicken stock 1/2 cup heavy cream 2 Tbsp flour 2 Tbsp brown sugar, packed

Directions:

Heat oil in a large saucepan over medium heat. Add onion, garlic, chilies and cumin. Sauté until onion is soft. Stir in pumpkin, potatoes and stock. Bring to a boil. Cover and reduce heat. Simmer for 30 minutes or until pumpkin and potatoes are soft, stirring occasionally.

Purée soup in a food processor. Return soup to saucepan to reheat. Top with a dollop of nonfat sour cream and sprinkle with chives, if desired. Serve immediately.

Author:

Fresh Finesse, adapted by Family Health Network
Fresh Finesse