Heart Healthy
Garam masala, a blend of several dry-roasted ground spices often used in Indian cooking, adds warmth to this creamy soup — a perfect light lunch or side dish on a cold day.
Print Recipe
Indian-Spiced Pumpkin-Apple Soup
-
Servings:
4
-
Serving Size :
1 cup
Ingredients
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1 tablespoon garam masala -
1 teaspoon canola or corn oil -
2 apples -
1 medium onion -
water -
2 cups pumpkin -
1 1/2 cups vegetable broth -
1/4 teaspoon cinnamon OR -
1/4 teaspoon curry powder -
1/2 cup milk -
1/4 cup sour cream -
pumpkin seeds
Directions
Tip: Click on step to mark as complete.
-
In a medium saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the apples and onion for 5 minutes, or until soft, stirring frequently. -
Pour in 1/4 cup water. Cook, covered, for 7 minutes, or until the apples and onion are very soft, uncovering only once or twice to add 2 tablespoons of water as needed to prevent sticking (adding no more than 1/4 cup water total). -
Gently stir in the pumpkin, broth, garam masala, cinnamon and remaining 1/2 cup water. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 10 minutes. -
In a food processor or blender (vent the blender lid), process the soup in batches for 10 to 15 seconds, or until slightly chunky. Carefully return to the pan. -
Slowly pour in the milk, stirring until blended. Cook over medium heat for 30 seconds, or until heated through. -
Garnish each serving with the sour cream and pumpkin seeds.
Tip: This soup tastes even better the next day because the flavors blend. To make the soup the day before, prepare the recipe through the blender step and then cover and refrigerate for 8 to 12 hours. Just before reheating, stir in the milk. Cook over medium heat for 5 minutes, or until heated through, stirring gently. Don’t let the soup boil.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 129 | |
|---|---|---|
| Total Fat | 3.0 g | |
| Saturated Fat | 0.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 1.0 g | |
| Monounsaturated Fat | 1.0 g | |
| Cholesterol | 1 mg | |
| Sodium | 30 mg | |
| Total Carbohydrate | 25 g | |
| Dietary Fiber | 7 g | |
| Sugars | 16 g | |
| Added Sugars | 0 g | |
| Protein | 5 g | |
Dietary Exchanges
1 fruit, 2 vegetable, 1/2 fat
-
Servings:
4
-
Serving Size :
1 cup
Ingredients
-
1 tablespoon garam masala -
1 teaspoon canola or corn oil -
2 apples -
1 medium onion -
water -
2 cups pumpkin -
1 1/2 cups vegetable broth -
1/4 teaspoon cinnamon OR -
1/4 teaspoon curry powder -
1/2 cup milk -
1/4 cup sour cream -
pumpkin seeds
Directions
Tip: Click on step to mark as complete.
-
In a medium saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the apples and onion for 5 minutes, or until soft, stirring frequently. -
Pour in 1/4 cup water. Cook, covered, for 7 minutes, or until the apples and onion are very soft, uncovering only once or twice to add 2 tablespoons of water as needed to prevent sticking (adding no more than 1/4 cup water total). -
Gently stir in the pumpkin, broth, garam masala, cinnamon and remaining 1/2 cup water. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 10 minutes. -
In a food processor or blender (vent the blender lid), process the soup in batches for 10 to 15 seconds, or until slightly chunky. Carefully return to the pan. -
Slowly pour in the milk, stirring until blended. Cook over medium heat for 30 seconds, or until heated through. -
Garnish each serving with the sour cream and pumpkin seeds.
Tip: This soup tastes even better the next day because the flavors blend. To make the soup the day before, prepare the recipe through the blender step and then cover and refrigerate for 8 to 12 hours. Just before reheating, stir in the milk. Cook over medium heat for 5 minutes, or until heated through, stirring gently. Don’t let the soup boil.