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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
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. | Recipe Makeover |
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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
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| Traditional Recipe |
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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
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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.
Nutritional Information
(Per Serving)
| Makeover | Traditional |
| 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 |
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