Pumpkin Curry Soup
makes 4 servings
2 tbs olive oil
1 large white or sweet onion, chopped fairly fine (i prefer the milder onion taste, if you like spanish onions, go for it)
3 clove garlic, finely chopped (if you aren't a huge garlic fan, use less)
2 tbs curry powder (i like the intense curry taste, you might want to start with 1 tbs and work your way up)
1/4 teaspoon ground coriander
1/8 teaspoon crushed red pepper (if you like kick, use more)
1 quart low sodium chicken stock (I use one of those cardboard containers of the organic chicken stock, but anything would work)
1 (15 ounce) can Pumpkin (not pumpkin pie filling
1 cup half-and-half (the fat free is fine here)
sour cream and chopped cilantro (optional)
Add olive oil to pot and bring to medium temperature on stove.
Add onion and garlic; cook for 3 to 5 minutes or until tender (you don't want them browned, just a little soft)
Stir in curry powder, coriander and crushed red pepper; cook for 1 minute.
Add stock and bring to a boil.
Reduce heat to a simmer, stirring occasionally, for 15 to 20 minutes to allow flavors to meld.
Stir in pumpkin and half-and-half; and heat for about 7 - 10 minutes until thoroughly heated
Using a hand blender in the pot, blend until creamy (or use a blender working in batches).
Serve warm with a dollop of sour cream and cilantro.
This soup is really rich.. but really tasty...
I've played with the nutrition info in spark people, and it comes up to about
215 calories a serving
with about 6 grams of fiber
Sodium is dependent on the stock you are using
Fat is really only from the olive oil and whatever half and half you are using... (use the full fat half and half and you really don't do any damage... because the soup serves 4.. so it's only 1/4 cup of cream/milk/ per serving.
I have also substituted carrots, the frozen variety, for the pumpkin and let it simmer about 45 minutes til they get soft.. makes for a wonderfully sweet soup that goes so well with the curry - but the handblender sucks for blending carrots, a real blender is needed...
makes 4 servings
2 tbs olive oil
1 large white or sweet onion, chopped fairly fine (i prefer the milder onion taste, if you like spanish onions, go for it)
3 clove garlic, finely chopped (if you aren't a huge garlic fan, use less)
2 tbs curry powder (i like the intense curry taste, you might want to start with 1 tbs and work your way up)
1/4 teaspoon ground coriander
1/8 teaspoon crushed red pepper (if you like kick, use more)
1 quart low sodium chicken stock (I use one of those cardboard containers of the organic chicken stock, but anything would work)
1 (15 ounce) can Pumpkin (not pumpkin pie filling
1 cup half-and-half (the fat free is fine here)
sour cream and chopped cilantro (optional)
Add olive oil to pot and bring to medium temperature on stove.
Add onion and garlic; cook for 3 to 5 minutes or until tender (you don't want them browned, just a little soft)
Stir in curry powder, coriander and crushed red pepper; cook for 1 minute.
Add stock and bring to a boil.
Reduce heat to a simmer, stirring occasionally, for 15 to 20 minutes to allow flavors to meld.
Stir in pumpkin and half-and-half; and heat for about 7 - 10 minutes until thoroughly heated
Using a hand blender in the pot, blend until creamy (or use a blender working in batches).
Serve warm with a dollop of sour cream and cilantro.
This soup is really rich.. but really tasty...
I've played with the nutrition info in spark people, and it comes up to about
215 calories a serving
with about 6 grams of fiber
Sodium is dependent on the stock you are using
Fat is really only from the olive oil and whatever half and half you are using... (use the full fat half and half and you really don't do any damage... because the soup serves 4.. so it's only 1/4 cup of cream/milk/ per serving.
I have also substituted carrots, the frozen variety, for the pumpkin and let it simmer about 45 minutes til they get soft.. makes for a wonderfully sweet soup that goes so well with the curry - but the handblender sucks for blending carrots, a real blender is needed...
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