Pumpkin Bisque
Per ServingPumpkin Bisque |
||
|---|---|---|
| Makes: 6 servings | ||
| Serving Size: 2/3 cup | ||
| Calories | 120 | |
| Fat | 5 | g |
| Saturated Fat | 1.1 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 14 | g |
| Fiber | 3 | g |
| Sugars | 6 | g |
| Cholesterol | 0 | mg |
| Sodium | 390 | mg |
| Potassium | 400 | mg |
| Protein | 5 | g |
| Phosphorus | 170 | mg |
| Choices: Carbohydrate 1, Fat 1 | ||
- Makes: 6 servings
- Serving Size: 2/3 cup
- Preparation Time: 10 minutes
- Cooking Time: 40 minutes
Ingredients
| 1 | Tbsp. | olive oil |
| 1 | med. | onion, minced |
| 2 | garlic cloves, minced | |
| 1 | tsp. | ground curry powder |
| 1/2 | tsp. | ground coriander |
| 1/4 | tsp. | cayenne pepper |
| 1/4 | tsp. | sea salt |
| 1/4 | tsp. | freshly ground black pepper |
| 3 | cups | fat-free, reduced-sodium chicken broth |
| 1 | can | (15 oz.) pumpkin (not pumpkin pie filling) |
| 1 | cup | fat-free half-and-half |
| 1 | tsp. | sugar-stevia sweetener |
| 1/4 | cup | toasted pumpkin seeds |
| 1/4 | cup | minced fresh chives |
Directions
- In a large saucepan, heat the oil over medium heat. Add the onion and sauté for 5 to 7 minutes, until soft. Add the garlic, curry powder, coriander, cayenne, salt, and pepper and sauté for 1 minute.
- Add the broth and bring to boiling. Lower the heat and simmer, uncovered, for 20 minutes.
- Add the pumpkin and simmer for 10 minutes. Using an immersion blender, process the soup until smooth. Or carefully add the hot soup (in batches) to a blender and process until smooth; return the soup to the pot.
- Add the half-and-half and sugar-stevia sweetener and simmer on low for 2 minutes. Ladle into individual serving bowls. Garnish each bowl with generous pinches of pumpkin seeds and chives.
