Recipes
Soup
Pumpkin with Curry Soup
Serves 8. Each serving equals one 5 A Day serving.
Ingredients
2 Tbsp pumpkin seeds (optional)
2 Tbsp butter
3 Tbsp all-purpose flour
2 Tbsp curry powder
4 cups low sodium vegetable broth
1 (29 ounce) can pumpkin
1½ cups skim evaporated milk
1 Tbsp white sugar
salt and pepper to taste
Preheat oven to 375 degrees F (190 degrees C). Arrange pumpkin seeds in
a single layer on a baking sheet. Toast in preheated oven for about 10
minutes or until seeds begin to brown.
Melt butter in a large pot over medium heat. Add flour and curry powder,
and stir until smooth. Keep stirring, until mixture begins to bubble.
Gradually whisk in broth, and cook until thickened. Stir in pumpkin and
half-and-half. Season with sugar, salt, and pepper. Bring just to a boil,
then remove from heat. Garnish with roasted pumpkin seeds.
Nutritional analysis per serving: Calories 161, Fat 4g, Protein 6g,
Calories From Fat 23 %, Cholesterol 9mg, Carbohydrates 25g, Fiber 5g,
Sodium 207mg.
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