Soup, Stew and Chili: Warm Soup, Stew and Chili: Spicy Pumpkin Soup
This very zesty, flavorful soup is lower in calories, fat and sodium than traditional squash soup thanks to a Recipe Makeover.
Per serving: 206 calories and 5g fat.
Saves: 53 calories and 14g fat!
Author: Fresh Finesse, adapted by CalorieKing
Date: November 10, 2010
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.
Serves: 4 person(s)
Yield: 4 x approx. 2 cup servings
Preparation Time: 10 mins
Cooking Time: 50 mins
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.
| 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
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.
For a smaller soup serving, a cup of this soup goes nicely with a salad or a half sandwich.
Serving suggestions are not included in the nutritional analysis.
|Calories:||206 cals||259 cals|
|Kilojoules:||884 kJ||1,081 kJ|
|Fat||5.0 g||19.0 g|
|Carbohydrates||29.0 g||18.0 g|
|Protein||10.0 g||4.0 g|
|Cholesterol||0.0 mg||48.0 mg|
|Sodium||803 mg||1,877 mg|
|Saturated Fat||1.5 g||10.0 g|
|Fiber||5.0 g||0.8 g|
|Calcium||35.0 mg||48.0 mg|
|Total Sugars||11.0 g||6.0 g|