October 4, 2009
5 servings (serving size: 1 cup)
- 2 teaspoons olive oil
- 1 cup minced onion
- 3/4 teaspoon dried rubbed sage
- 1 teaspoon curry powder
- 1/4 teaspoon ground nutmeg
- 3 tablespoons all-purpose flour
- 3 (10 1/2-ounce) cans low-salt chicken broth
- 1 tablespoon tomato paste
- 1/4 teaspoon salt
- 1 (16 oz.) can pumpkin
- 1 cup chopped peeled McIntosh apples
- 1/2 cup light sour cream
Heat oil in a Dutch oven over medium heat. Add onion; sauté 3
minutes. Add sage, curry powder, and nutmeg; cook 30 seconds.
Stir in flour; cook 30 seconds. Add broth, tomato paste, and
salt, stirring well with a whisk. Stir in pumpkin and apple;
bring to a boil. Cover, reduce heat, and simmer 25 minutes,
stirring occasionally. Remove from heat; add sour cream.
If you desire a smooth soup, place mixture in a blender or food processor; process until smooth. Return mixture to Dutch oven.
Calories: 122 (23% from fat)
Fat: 3.1 g (sat 0.8 g, mono 1.2 g, poly 0.7 g)
Protein: 5.5 g
Carbohydrate: 19.9 g
Fiber: 2.3 g
Cholesterol: 1 mg
Iron: 2 mg
Sodium: 228 mg
Calcium: 102 mg
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
Last update: Friday, October 09, 2009