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Curried Pumpkin Soup

AHA 9th Edition Cookbook
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Curried Pumpkin Soup

In addition to providing protein for this entrée soup, tofu contributes to its creaminess. Serve it at home as an entrée, tote it to work for a satisfying lunch, or serve small portions as a starter course for dinner with friends.

Ingredients

Servings  6  

  • 1 teaspoon olive oil
  • 1/4 cup chopped shallots
  • 2 cans pumpkin (not pie filling)
  • 2 cups fat-free, low-sodium vegetable broth
  • 12 ounces light, firm tofu (drained, patted dry, chopped)
  • 1 can fat-free evaporated milk
  • 2 tablespoons pure maple syrup
  • 2 teaspoons curry powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon cayenne (optional)
  • 1/4 cup unsalted shelled pepitas (pumpkin seeds), dry-roasted
  • 2 tablespoons chopped, fresh cilantro

Directions

Tip: Click on step to mark as complete.

  1. In a large saucepan, heat the oil over medium-low heat, swirling to coat the bottom. Cook the shallots for 2 to 3 minutes, or until soft, stirring occasionally.
  2. Stir in the pumpkin, broth, tofu, milk, maple syrup, curry powder, salt, and cayenne.
  3. In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Carefully return the soup to the pan.
  4. Cook, still over medium-low heat, for 20 to 30 minutes, or until the soup is heated through, stirring occasionally.
  5. Just before serving, sprinkle with the pepitas and cilantro.

Cooking Tip: On the Pepitas: Popular in Mexican cooking, pepitas are small green pumpkin seeds without the hull. Look for them in the Hispanic section of the supermarket.

Nutrition Facts

Curried Pumpkin Soup
CaloriesCalories
188 Per Serving
ProteinProtein
14g Per Serving
FiberFiber
7g Per Serving

Nutrition Facts

Calories 188
Total Fat 5.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 1.5 g
Cholesterol 3 mg
Sodium 202 mg
Total Carbohydrate 25 g
Dietary Fiber 7 g
Sugars 17 g
Protein 14 g

Dietary Exchanges
1 starch, 1/2 fat-free milk, 1 lean meat

This recipe is reprinted with permission from The New American Heart Association Cookbook, 9th Edition. Copyright © 2017 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.
In addition to providing protein for this entrée soup, tofu contributes to its creaminess. Serve it at home as an entrée, tote it to work for a satisfying lunch, or serve small portions as a starter course for dinner with friends.

Nutrition Facts

Curried Pumpkin Soup
CaloriesCalories
188 Per Serving
ProteinProtein
14g Per Serving
FiberFiber
7g Per Serving
×
Calories 188
Total Fat 5.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 1.5 g
Cholesterol 3 mg
Sodium 202 mg
Total Carbohydrate 25 g
Dietary Fiber 7 g
Sugars 17 g
Protein 14 g

Dietary Exchanges
1 starch, 1/2 fat-free milk, 1 lean meat

Ingredients

Servings  6  

  • 1 teaspoon olive oil
  • 1/4 cup chopped shallots
  • 2 cans pumpkin (not pie filling)
  • 2 cups fat-free, low-sodium vegetable broth
  • 12 ounces light, firm tofu (drained, patted dry, chopped)
  • 1 can fat-free evaporated milk
  • 2 tablespoons pure maple syrup
  • 2 teaspoons curry powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon cayenne (optional)
  • 1/4 cup unsalted shelled pepitas (pumpkin seeds), dry-roasted
  • 2 tablespoons chopped, fresh cilantro

Directions

Tip: Click on step to mark as complete.

  1. In a large saucepan, heat the oil over medium-low heat, swirling to coat the bottom. Cook the shallots for 2 to 3 minutes, or until soft, stirring occasionally.
  2. Stir in the pumpkin, broth, tofu, milk, maple syrup, curry powder, salt, and cayenne.
  3. In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Carefully return the soup to the pan.
  4. Cook, still over medium-low heat, for 20 to 30 minutes, or until the soup is heated through, stirring occasionally.
  5. Just before serving, sprinkle with the pepitas and cilantro.

Cooking Tip: On the Pepitas: Popular in Mexican cooking, pepitas are small green pumpkin seeds without the hull. Look for them in the Hispanic section of the supermarket.
The New American Heart Association Cookbook, 9th Edition

The New American Heart Association Cookbook, 9th Edition

The American Heart Association's flagship cookbook is back and better than ever. This latest edition, including 800 recipes from appetizers to desserts--and everything in between--is the ultimate cook's resource.

Sample Recipes:

Turkey Breast with Chicken Mole

Chicken Mandarin

Cuban Black Beans

Grilled Salmon with Cilantro Sauce

Purchase:

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This recipe is reprinted with permission from The New American Heart Association Cookbook, 9th Edition. Copyright © 2017 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.