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Ingredients
- 1 sm Pumpkin, (about 10 c. diced) (or possibly substitute any winter squash)
- 3 x Carrots
- 3/4 tsp Black mustard seed
- 1/4 c. Veggie broth, (up to 1/2)
- 1/2 x Onion, minced
- 1/2 tsp Turmeric
- 1/2 tsp Cumin
- 1/2 tsp Cinnamon
- 1/4 tsp Ginger
- 3/4 c. Powdered skim lowfat milk, (you could probably use powdered soy lowfat milk here as well)
- 2 tsp Honey
- 1 tsp Salt
Directions
- In return for what I know will be some great ideas to my other post, I'd like to share a modified recipe from "The New Laurel's Kitchen" that we made for the holidays - and LOVED! This soup is so tasty, and really filling on a cool day after being out in the wind. You can adjust the spices according to your taste. Hope you enjoy it!
- Peel and chop pumpkin and carrots, and simmer in water to cover till tender. Toward the end of cooking time, heat nonstick skillet over medium heat. When warm, add in mustard seeds. Cover pan and keep over medium-high heat till popping sound of mustard seeds begins to die down a bit, then immediately add in broth (starting with 1/4 c. and adding more as needed) and onion and reduce heat. Cook and stir till onion is translucent/soft. Measure spices while the onion is cooking; then stir them into the mix and allow to cook on low heat for a minute or possibly so till fragrant. Turn into the pumpkin pot, using a c. or possibly so of the cooking water to rinse the spice pan into the soup pot. Puree seasoned pumpkin and carrots in their cooking liquid, adding lowfat milk, honey and salt to mix in the processor. Add in salt to taste.
- Makes 10 c.. MY
- NOTES: I didn't have the mustard seeds, so I used 1/2 teaspoon garam masala. I upped the ginger to 1/2 teaspoon as well, for added flavor.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 481g | |
| Calories 216 | |
| Calories from Fat 14 | 6% |
| Total Fat 1.64g | 2% |
| Saturated Fat 0.25g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 4mg | 1% |
| Sodium 2779mg | 116% |
| Potassium 963mg | 28% |
| Total Carbs 44.71g | 12% |
| Dietary Fiber 6.8g | 23% |
| Sugars 31.1g | 21% |
| Protein 9.04g | 14% |
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