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Pumpkin and Chile Soup
A great seasonal starter or a fine lunch or dinner with an increase in serving size and a great green salad!
2 cloves garlic (2 teaspoons), minced
½ cup chopped Pasilla chile
1 cup chopped onion
½ cup chopped Anaheim chile
2 cups pumpkin puree
4 cups low- sodium chicken broth
1 Tablespoon olive or canola oil
¼ cup nonfat plain yogurt
2 teaspoons maple syrup
1 Tablespoon lime juice
In a medium soup pot, add the olive oil and heat briefly before adding the onions and all of the chiles. When they begin to soften, add the garlic and sauté until the onions are clear (do not brown).
Add the chicken broth, bring to a boil, and simmer the mixture until the chiles are soft. Stir in the pumpkin puree, warm and then blend with an immersion blender or transfer the mixture in batches to a blender; blend until creamy. Return to the pot, warm and serve into warmed bowls or soup cups.
The yogurt, maple syrup and lime juice can be stirred together as a topping for the soup—approximately 1 teaspoon each. Garnish with toasted pumpkin seeds if you have them!
Serves 10 with 1/2 cup serving size
Based on serving size of 1/2 cup
Calories: 53
Calories from fat: 15
Total fat: 1/8g (3%)
Cholesterol: 0
Sodium: 149mg (6%)
Total Carbohydrates: 9.2 (3%)
Fiber: 2.9g
Protein: 2.4g
A great seasonal starter or a fine lunch or dinner with an increase in serving size and a great green salad!
2 cloves garlic (2 teaspoons), minced
½ cup chopped Pasilla chile
1 cup chopped onion
½ cup chopped Anaheim chile
2 cups pumpkin puree
4 cups low- sodium chicken broth
1 Tablespoon olive or canola oil
¼ cup nonfat plain yogurt
2 teaspoons maple syrup
1 Tablespoon lime juice
In a medium soup pot, add the olive oil and heat briefly before adding the onions and all of the chiles. When they begin to soften, add the garlic and sauté until the onions are clear (do not brown).
Add the chicken broth, bring to a boil, and simmer the mixture until the chiles are soft. Stir in the pumpkin puree, warm and then blend with an immersion blender or transfer the mixture in batches to a blender; blend until creamy. Return to the pot, warm and serve into warmed bowls or soup cups.
The yogurt, maple syrup and lime juice can be stirred together as a topping for the soup—approximately 1 teaspoon each. Garnish with toasted pumpkin seeds if you have them!
Serves 10 with 1/2 cup serving size
Based on serving size of 1/2 cup
Calories: 53
Calories from fat: 15
Total fat: 1/8g (3%)
Cholesterol: 0
Sodium: 149mg (6%)
Total Carbohydrates: 9.2 (3%)
Fiber: 2.9g
Protein: 2.4g
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