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Here's a wonderfully bright soup that's great year around. It's sweet and thick without the use of cream. The secret to that is the pumpkin.

Pumpkin is one of my favorite squashes. It's loaded with vitamins, water and fiber. It also adds great texture to soup and chili; yes you heard me...chili. The flavor profile of this vegetable is neutral, so it tends to absorb and blend well with other ingredients.

I also have an spicy version of this soup called "curried tomato-bell pepper soup." I use less bell pepper, more tomato and there's dairy in it.

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分量: 8
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材料

Cost per serving $1.22 詳細を見る

作り方

  1. Melt butter in a large soup pot over medium heat. Add the onion, peppers, celery and carrot.
  2. Sprinkle with salt and pepper; toss to combine.
  3. Reduce heat to medium-low and saute vegetables until crisp tender.
  4. Add garlic, toss and continue to cook another 2 minutes.
  5. Stir in stewed tomatoes and pumpkin; add vegetable broth as needed. Keep in mind this soup is suppose to be thick.
  6. Remove from heat, stir in optional add-ins if using.
  7. Using an hand held emulsion blender or blender of choice. Puree mixture until well blended.
  8. Serve with crackers, small toasted bagel or fresh fruit.
  9. Cook's Tip:
  10. You can substitute the fresh pumpkin with one 15 ounce can of pumpkin puree. Do not use pumpkin pie filling. It contains additional sugar and spices used in pumpkin pie.

Nutrition Facts

Amount Per Serving %DV
Serving Size 251g
Recipe makes 8 servings
Calories 113  
Calories from Fat 54 48%
Total Fat 6.17g 8%
Saturated Fat 3.72g 15%
Trans Fat 0.0g  
Cholesterol 15mg 5%
Sodium 440mg 18%
Potassium 487mg 14%
Total Carbs 14.49g 4%
Dietary Fiber 2.6g 9%
Sugars 6.96g 5%
Protein 2.14g 3%
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