PUMPKIN SOUP 3
Ingredients
• 1 teaspoon olive oil
• 3 pounds pumpkin
• 1 pound onions, sliced (about 2 large onions)
• 1 garlic clove, minced
• 6 cups chicken stock (low-fat and low-sodium)
• 2 cups milk
• 2 fresh sage leaves
• 6 tablespoons low-fat yogurt
• 2 tablespoons pumpkin seeds
• Salt and pepper to taste
Directions
Peel the pumpkin and cut the flesh into medium cubes.
Heat the oil in a large pan over high heat. Add the onions and saute until translucent. Add the pumpkin, garlic, stock, milk, sage, and bring to boil. Reduce heat, cover, and simmer for 30 minutes. Puree in a blender using enough liquid to obtain a creamy consistency. Return to pan and season to taste. Before serving, add the yogurt, and garnish with the pumpkin seeds.
The soup may be refrigerated for 5 days (without yogurt).
The soup may lie frozen up to 1 month (without yogurt).
Nutrition
Serving Size: 8 ounces
Per Serving: 183 Cal (12% from Fat, 21% from Protein, 67% from Carb); 10 g Protein; 3 g Tot Fat; 1 g Sat Fat; 1 g Mono Fat; 33 g Carb; 8 g Fiber; 16 g Sugar; 221 mg Calcium; 4 mg Iron; 615 mg Sodium; 5 mg Cholesterol
|
