Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 138 | |
|---|---|---|
| Total Fat | 2.5 g | |
| Saturated Fat | 0.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 1.0 g | |
| Cholesterol | 1 mg | |
| Sodium | 199 mg | |
| Total Carbohydrate | 27 g | |
| Dietary Fiber | 10 g | |
| Sugars | 14 g | |
| Added Sugars | 0 g | |
| Protein | 6 g | |
Dietary Exchanges
1 1/2 starch, 1 vegetable, 1/2 fat
Ingredients
Servings 4
Serving Size 1 1/2 cups
-
1 1/2 teaspoons canola oil OR -
1 1/2 teaspoons corn oil -
1 medium onion, finely minced -
3/4 tablespoon minced peeled gingerroot OR -
1/2 teaspoon ground ginger -
2 medium garlic cloves, minced OR -
1 teaspoon bottled minced garlic -
1/2 teaspoon dried thyme, crumbled -
1/4 teaspoon ground cinnamon -
1/4 teaspoon pepper (freshly ground preferred) -
1/8 teaspoon salt -
1 tablespoon all-purpose flour -
1 14.5-ounce can fat-free, low-sodium vegetable broth -
1 cup water -
2 15-ounce cans solid-pack pumpkin (not pie filling) -
1 cup fat-free milk -
1/4 cup fat-free sour cream (optional) -
2 tablespoons chopped chives (optional)
Directions
Tip: Click on step to mark as complete.
-
In a large heavy pot, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 6 to 8 minutes, or until very soft, stirring occasionally. -
Stir in the ginger, garlic, thyme, cinnamon, pepper, and salt. Cook for 1 minute, stirring constantly. Stir in the flour. Pour in the broth and water. Using a spatula, scrape the bottom of the pot to dislodge any browned bits. Stir in the pumpkin. Bring the mixture to a boil. Reduce the heat to low and simmer for 10 minutes. -
Stir in the milk. Remove from the heat. Ladle the soup into bowls. -
Garnish with the sour cream and chives.
Tip: If you prefer to dice or chop the onion rather than finely mince it, you can puree the soup with an immersion blender when it's finished cooking. Or you can process the soup in a food processor or blender (vent the blender lid) until smooth. Carefully return the soup to the pot.
Cooking in Color
This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.
