Nutrition Facts
Nutrition Facts
Calories | 188 | |
---|---|---|
Total Fat | 5.0 g | |
Saturated Fat | 0.5 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 2.0 g | |
Monounsaturated Fat | 1.5 g | |
Cholesterol | 3 mg | |
Sodium | 202 mg | |
Total Carbohydrate | 25 g | |
Dietary Fiber | 7 g | |
Sugars | 17 g | |
Protein | 14 g |
Dietary Exchanges
1 starch, 1/2 fat-free milk, 1 lean meat
Ingredients
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1 teaspoon olive oil -
1/4 cup chopped shallots -
2 cans pumpkin (not pie filling) -
2 cups fat-free, low-sodium vegetable broth -
12 ounces light, firm tofu (drained, patted dry, chopped) -
1 can fat-free evaporated milk -
2 tablespoons pure maple syrup -
2 teaspoons curry powder -
1/4 teaspoon salt -
1/8 teaspoon cayenne (optional) -
1/4 cup unsalted shelled pepitas (pumpkin seeds), dry-roasted -
2 tablespoons chopped, fresh cilantro
Directions
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In a large saucepan, heat the oil over medium-low heat, swirling to coat the bottom. Cook the shallots for 2 to 3 minutes, or until soft, stirring occasionally. -
Stir in the pumpkin, broth, tofu, milk, maple syrup, curry powder, salt, and cayenne. -
In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Carefully return the soup to the pan. -
Cook, still over medium-low heat, for 20 to 30 minutes, or until the soup is heated through, stirring occasionally. -
Just before serving, sprinkle with the pepitas and cilantro.
Cooking Tip: On the Pepitas: Popular in Mexican cooking, pepitas are small green pumpkin seeds without the hull. Look for them in the Hispanic section of the supermarket.