Ingredients
- 2 tsp extra-virgin olive oil
- 1 large onion, chopped
- 4 cloves garlic, minced
- 1 tsp ginger (fresh or ground)
- 1 tsp ground cinnamon
- 2 tsp curry powder
- 1 29 oz can pumpkin
- 2 medium potatoes, peeled and cubed
- 2 medium carrots, peeled and sliced
- 2 cups ow-sodium vegetable stock
- 1 cup fat-free evaporated milk
- 1 Tbsp parsley (optional)
Steps:
1. In a soup pot, heat the olive oil over medium heat. Add the onions and garlic and cook, stirring occasionally, 3 to 4 minutes, until translucent. Add the ginger, cinnamon, and curry powder, cooking for one minute.
2. Add the pumpkin, potatoes, and carrots, along with the vegetable stock. Cover and simmer until the vegetables are soft.
3. Purée the soup with a blender (a hand blender works best). Add the milk and stir to incorporate.
4. Garnish with parsley before serving, if using.
Per serving: Calories: 168; Total Fat: 3 g; Saturated Fat: 0 g; Total Carbohydrate: 33 g; Total Sugars: 11 g (Added, 0 g); Dietary Fiber: 8 g; Protein: 5 g; Sodium: 97 mg; Potassium: 853 mg; Calcium: 127 mg; Vitamin D: 13 mcg; Iron: 3 mg.
(lb=pound; Tbsp=tablespoon(s); tsp=teaspoons; g=grams; mg=milligram(s); mcg=micrograms.)