194435 Health Library | Health and Wellness | Wellmont Health System
  • Pumpkin Curry Soup

    Time Saving Tip: Soup may be prepared a day ahead.

    Nutrition Facts

    Serving Size ¼ recipe
    Calories 180
    Calories from Fat 45
    Total Fat 5 g
    Saturated Fat 1 g
    Cholesterol 0 mg
    Sodium 105 mg
    Total Carbohydrate 30 g
    Dietary Fiber 11 g
    Sugars 14 g
    Proteins 8 g
    Vitamin A 680% DV
    Vitamin C 6% DV
    Calcium 15% DV
    Iron 10% DV
    Percent Daily Values (DV) are based on a 2,000 calorie diet.

    Servings and Times

    Servings 4
    Preparation Time 45 minutes
    Cups of Fruits and Vegetables Per Person: 1.0

    Ingredients and Preparation

    Ingredients Measures
    Butter 1 tablespoon
    Finely chopped onion 1 cup
    Garlic cloves, finely chopped 2
    Celery, diced 1 cup
    Curry powder 1 teaspoon
    Ground coriander 1/8 teaspoon
    Crushed red pepper 1/8 teaspoon
    Water 3 cups
    Low sodium chicken broth 1 cup
    Pumpkin puree 1 can (32 ounces)
    Fat-free half-and-half 1 cup
    Sour cream and chives for garnish
    Directions
    1. Melt butter in large saucepan over medium-high heat.
    2. Add onion, celery, and garlic; cook for 3 to 5 minutes or until tender.
    3. Stir in curry powder, coriander, and crushed red pepper; cook for 1 minute.
    4. Add water and broth; bring to a boil.
    5. Reduce heat to low; cook, stirring occasionally, for 15 to 20 minutes to develop flavors.
    6. Stir in pumpkin and half-and-half; cook for 5 minutes or until heated through.
    7. Transfer mixture to food processor or blender (in batches, if necessary); cover.
    8. Blend until creamy. Serve warm or reheat to desired temperature.
    9. Garnish with dollop of sour cream and chives.
    Time Saving Tip: Soup may be prepared the day ahead. Cool to room temperature after adding pumpkin and half-and-half. Cover and refrigerate. Just before serving, blend then reheat to serving temperature, but do not boil.

    Diabetic ExchangeFruit: 0; Vegetables: 1; Meat: 0; Milk: 0; Fat: 1; Carbs: 1; Other: 0Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

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