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!
Preparation Time: 10 mins
Cooking Time: 50 mins
Yield: 4 x approx. 2 cup servings
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.
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.
* 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.