Low Fat Harvest Pumpkin Soup Recipe

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Recipe Category: Low-Fat

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Low Fat Harvest Pumpkin Soup Recipe

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

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