Ingredients for Creamy Pumpkin Soup For Weight Watching People
- 1 tablespoon margarine
- 1 medium onion, chopped
- Dried Rubbed Sage
- 1/2 teaspoon curry powder
- Ground Nutmeg
- All Purpose Flour
- Low Sodium Chicken Broth
- 1 tablespoon tomato paste
- 1 teaspoon salt
- Fresh Pumpkin
- Mcintosh Apples
- Evaporated Skim Milk
- Sage Sprig
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How to Make Creamy Pumpkin Soup For Weight Watching People
- Melt 1 tablespoon of margarine in a Dutch oven over medium heat.
- Add 1 medium onion, chopped, and sauté for 3 minutes until softened.
- Stir in 1 teaspoon of sage, 1/2 teaspoon of curry powder, and 1/4 teaspoon of nutmeg.
- Cook for 30 seconds, stirring constantly, until fragrant.
- Whisk in 2 tablespoons of all-purpose flour.
- Cook for 30 seconds, whisking constantly, to create a roux.
- Gradually whisk in 4 cups of low-sodium chicken broth, 1 tablespoon of tomato paste, and 1 teaspoon of salt.
- Add 1 (15-ounce) can of pumpkin puree and 1/2 cup of peeled and diced apple.
- Bring the mixture to a boil.
- Reduce heat to low, cover, and simmer for 25 minutes, or until the pumpkin is tender, stirring occasionally.
- Remove from heat and let cool slightly (about 10 minutes).
- Carefully transfer the soup to a blender or food processor.
- Blend until completely smooth and creamy.
- Return the soup to the Dutch oven.
- Stir in 1 cup of skim milk or unsweetened almond milk.
- Heat through gently, do not boil.
- Garnish with fresh sage sprigs (optional) before serving.
Nutrition Information (Approximate per serving)
Sodium
10 g
Sugar
33g
Fat
3g
Carbs
6g
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