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Creamy Pumpkin Soup For Weight Watching People Recipe

Indulge in this velvety smooth, low-calorie pumpkin soup, perfect for a cozy night in! This recipe is packed with flavor, thanks to warming spices and a hint of sweetness from apple, all while being mindful of your weight goals. Easy to make and utterly delicious, it's the perfect healthy comfort food.

Prep Time 15 mins
Cook Time 40 mins
Calories 127.2 kcal
Protein 14g
Rating 4.0 (7 Reviews)
Creamy Pumpkin Soup For Weight Watching People 11

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Chef Forktionary, author of this recipe

Recipe adapted from Food.com. Standardized by Forktionary.

Ingredients for Creamy Pumpkin Soup For Weight Watching People

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How to Make Creamy Pumpkin Soup For Weight Watching People

  1. Melt 1 tablespoon of margarine in a Dutch oven over medium heat.
  2. Add 1 medium onion, chopped, and sauté for 3 minutes until softened.
  3. Stir in 1 teaspoon of sage, 1/2 teaspoon of curry powder, and 1/4 teaspoon of nutmeg.
  4. Cook for 30 seconds, stirring constantly, until fragrant.
  5. Whisk in 2 tablespoons of all-purpose flour.
  6. Cook for 30 seconds, whisking constantly, to create a roux.
  7. Gradually whisk in 4 cups of low-sodium chicken broth, 1 tablespoon of tomato paste, and 1 teaspoon of salt.
  8. Add 1 (15-ounce) can of pumpkin puree and 1/2 cup of peeled and diced apple.
  9. Bring the mixture to a boil.
  10. Reduce heat to low, cover, and simmer for 25 minutes, or until the pumpkin is tender, stirring occasionally.
  11. Remove from heat and let cool slightly (about 10 minutes).
  12. Carefully transfer the soup to a blender or food processor.
  13. Blend until completely smooth and creamy.
  14. Return the soup to the Dutch oven.
  15. Stir in 1 cup of skim milk or unsweetened almond milk.
  16. Heat through gently, do not boil.
  17. 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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Starters Soups, Stews & Chilis Main Courses Lunch Main Dish / Dinner American Healthy Gluten Free Fall Recipes

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