Savory Pumpkin Soup - 16.2g Carbs, 5.2g Fiber, 6.3g Sugar
From: AICR American Institute for Cancer Research
If you just found out your favorite pumpkin latte has over 300 calories,
treat yourself to a rich pumpkin soup that's also good for your health.
This vegetarian starter offers the benefits of high fiber without the fat
and calories of a cream-based soup. All winter squash, like pumpkin, is
rich in carotenoids. These antioxidants help promote normal cell growth
and have been shown to reduce risk for cancers of the mouth, pharynx,
larynx and lung.
Servings: 6
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp light whipping cream (optional)
1 tsp fresh parsley, chopped
1/2 tsp Nutmeg (optional)
In large pot over medium-high heat add 3 cups broth, pumpkin, onion,
garlic, thyme, salt and pepper. Bring to boil. Reduce to low and
simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food
processor. Return to pot. Bring to boil. Reduce heat to low and
simmer uncovered for another 30 minutes. Add remaining broth as
desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and
serve.
Servings: 6
Nutrition per Serving:
71 Calories, 1g Total Fat (<1g Saturated Fat), 3g Protein,
16g Carbs, 0g Dietary Fiber, 284mg Sodium
Nutrition From: www.caloriecount.about.com
Serving: 6
Serving Size: 349 g (349 g = 12.31 oz // 12.31 oz = 1.53 cups)
Nutrition per Serving:
90 Calories, 19 Calories from Fat, 2.1g Total Fat, 1.3g Saturated Fat,
6mg Cholesterol, 85mg Sodium, 16.2g Total Carbs, 5.2g Dietary Fiber,
6.3g Sugars, 3.5g Protein
Vitamin A 510% - Vitamin C 15% - Calcium 6% - Iron 16%
Nutrition Grade: A
Good points:
Low in cholesterol
Very high in dietary fiber
High in iron
High in manganese
High in magnesium
High in potassium
Very high in vitamin A
High in vitamin C
Bad points:
High in sugar
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