MU Extension MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Missouri S&T     ●    St. Louis

MissouriFamilies.org - Food and Fitness

 

Pumpkin Soup

Jami Nolen

October 4, 2009

 

Yield

5 servings (serving size: 1 cup)

 

Ingredients

  • 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

 

Preparation

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.

 

Nutritional Information

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.

 


University of Missouri logo links to http://extension.missouri.edu

Site Administrator:
mofamweb@missouri.edu
Copyright  ADA  Equal Opportunity


MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri

Last update: Friday, October 09, 2009