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Low Fat Harvest Pumpkin Soup
Low Fat Harvest Pumpkin Soup
Ingredients
1 tablespoon canola oil
2 onions, chopped
2 large carrots, peeled and chopped
2 medium potatoes, cut into 1-inch cubes
1 cup dry sherry
8 cups reduced-sodium chicken broth, defatted
6 cups cubed fresh pumpkin, or butternut squash , 3 pounds
1 cinnamon stick
1 bayleaf
1/2 teaspoon dried thyme
1/2 teaspoon ground nutmeg
salt & freshly ground black pepper, to taste
1/2 cup nonfat plain yogurt
1/4 cup chopped pistachios
Method
In an 8-quart soup pot, heat oil over medium heat.
Add onions, carrots and potatoes.
Cook, stirring occasionally, until tender but not browned, 10 to 15 minutes.
Add 1 to 2 tablespoons water if needed to prevent scorching.
Add sherry and cook until liquid evaporates, 3 to 5 minutes.
Add chicken broth, pumpkin (or squash), cinnamon stick, bay leaf and thyme.
Bring to a boil, reduce heat and simmer, uncovered, until vegetables are tender, 35 to 45 minutes.
Remove bay leaf and cinnamon stick.
In a blender or food processor, puree vegetable mixture in 4 batches.
Return to pot and warm over low heat.
Add nutmeg and season with salt and pepper.
The soup will keep, covered, in the refrigeratorfor up to 2 days.
Reheat before serving.
Ladle soup into warmed bowls; garnish with a swirl of yogurt and a sprinkling of pistachios.
:MAKES ABOUT 14 CUPS, FOR 12 SERVINGS.
Calories per serving; 3 grams protein; 2 grams fat 0 gram saturated fat; 15 grams carbohydrate; 390 mg sodium; 4 mg cholesterol; 2 grams fiber
