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!
Preparation Time: 10 mins
Cooking Time: 50 mins
Yield: 4 x approx. 2 cup servings
About this Recipe Makeover
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.
Ingredients Show Makeover Show Traditional
- 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
- 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.
Variations:
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.
Tips:
* 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.