Spiced Pumpkin Soup

(makes 6 servings)

Ingredients:

• 1 tbsp butter
  
• 1 cup chopped onion
  
• 3 tbsp all-purpose flour
  
• ¼ tsp cumin
  
• ¼ tsp ground nutmeg
  
• ½ tsp curry powder
  
• 2 crushed garlic cloves
  
• 1 cup peeled and cubed sweet potato
  
• ¼ tsp salt
  
• 2 (14 oz.) cans of non-fat and low-sodium chicken broth (or vegetable broth for vegetarian option)
  
• 1 (15 oz.) can of pumpkin
  
• 1 cup 1% milk
  
• 1 tbsp fresh lime juice
  

Preparation:

• Melt butter in a large-size saucepan over medium-high heat. Saute onion for about 3-4 minutes then add flour, cumin, nutmeg and curry powder and saute for about 1 minute.
  
• Add sweet potato, salt, chicken broth (or vegetable broth) and pumpkin and heat to a boil. Reduce heat to medium-low, partially covered and simmer until sweet potatoes are cooked through and softened (about 20-25). Transfer from heat and let stand for about 10 minutes to cool.
  
• Place half of the pumpkin mixture in a food processor or blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.
  
• Heat to medium-high heat then stir in milk and cook until soup is heated through (about 5 minutes).
  
• Transfer from heat and add lime juice.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (300 g)): 128 Calories, 6 g Protein, 19 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 2 g saturated fat, 7 mg cholesterol, 351 mg sodium