Creamy Pumpkin Soup is a delightful and comforting dish, perfect for those chilly evenings or festive gatherings. Packed with the wholesome goodness of pumpkin and apples, this soup is not only delicious but also ideal for individuals watching their weight. With a cooking time of just 30 minutes and some simple prep steps, you’ll have a warm and satisfying bowl of soup ready to enjoy in no time!
Creamy Pumpkin Soup Recipe
Ingredients:
- 2 tablespoons margarine
- 1 onion, diced
- 3/4 teaspoon dried rubbed sage
- 1/2 teaspoon curry powder
- 1/4 teaspoon ground nutmeg
- 3 tablespoons all-purpose flour
- 3 cups low sodium chicken broth
- 1 tablespoon tomato paste
- 1 teaspoon salt
- 3 cups fresh pumpkin, peeled and cubed
- 1 cooking apple, peeled and chopped
- 3 McIntosh apples, peeled and chopped
- 1 cup milk
- Sage sprigs, for garnish
Instructions:
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Melt Margarine: In a Dutch oven over medium heat, melt the margarine until it’s sizzling and fragrant.
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Saute Onion: Add the diced onion to the melted margarine and sauté for about 3 minutes until they turn translucent and fragrant.
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Add Spices: Stir in the dried rubbed sage, curry powder, and ground nutmeg. Allow the spices to toast in the pot for about 30 seconds, releasing their aromatic flavors.
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Incorporate Flour: Sprinkle the all-purpose flour over the onion and spice mixture. Stir well to combine, allowing the flour to cook for about 30 seconds, creating a roux that will thicken the soup.
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Add Broth and Seasonings: Pour in the low sodium chicken broth and add the tomato paste and salt. Whisk everything together until the tomato paste is fully incorporated into the broth, creating a rich and flavorful base for the soup.
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Introduce Pumpkin and Apples: Add the cubed fresh pumpkin and chopped apples to the pot. Stir well to combine all the ingredients. Bring the mixture to a gentle boil.
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Simmer: Once the soup comes to a boil, cover the Dutch oven, reduce the heat to low, and let the soup simmer for about 25 minutes. Stir occasionally to ensure that the pumpkin and apples cook evenly and become tender.
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Cool and Blend: Remove the pot from the heat and allow the soup to cool slightly. Once cooled, transfer the soup mixture to a blender or food processor. Blend until smooth and creamy.
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Return to Pot: Pour the blended soup back into the Dutch oven. Place it over low heat.
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Add Milk: Stir in the milk, allowing it to warm through and incorporate into the soup. This adds a creamy richness to the dish without the need for heavy cream.
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Heat Through: Cook the soup until it is thoroughly heated, ensuring all the flavors meld together beautifully.
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Garnish and Serve: Ladle the creamy pumpkin soup into bowls and garnish each serving with fresh sage sprigs if desired. Serve hot and enjoy the comforting flavors of fall in every spoonful.
Nutritional Information (Per Serving):
- Calories: 127.2
- Fat Content: 2.9g
- Saturated Fat Content: 0.7g
- Cholesterol Content: 1mg
- Sodium Content: 244.5mg
- Carbohydrate Content: 20.6g
- Fiber Content: 1.8g
- Sugar Content: 8.5g
- Protein Content: 7.2g
Recipe Notes:
- This Creamy Pumpkin Soup is perfect for those following a low-protein, low-cholesterol diet.
- It’s a healthy option for potlucks, winter gatherings, Christmas, Hanukkah, Thanksgiving, and even Ramadan celebrations.
- With a cooking time of under 60 minutes, it’s a quick and inexpensive dish to prepare for your family and friends.
So next time you’re craving a warm and comforting soup that’s both nutritious and delicious, give this Creamy Pumpkin Soup recipe a try! It’s sure to become a favorite in your household, whether you’re watching your weight or simply looking for a cozy meal to enjoy. 🎃🥣
