pumpkin soup


by: I Can Cook That

umpkin sou


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serves: 6

1/4 teaspoon cayenne

1/2 teaspoon sugar

1/4 teaspoon salt

2 teaspoons unsalted butter

1/2 cup raw pumpkin seeds

2 tablespoons unsalted butter

1 small onion, finely chopped

2 medium Golden Delicious apples, peeled, cored, finely chopped

2 tablespoons minced fresh ginger

2 tablespoons all-purpose flour

1 teaspoon cumin

2 tablespoons curry powder

1/8 teaspoon cayenne

3 cups low-sodium chicken broth

2 cans 15-oz pumpkin

1 can 13.6-oz light unsweetened coconut milk

Salt and pepper, to taste

Nutrition Facts
pumpkin soup

Servings Per Recipe: 6

Amount per Serving

Calories: 345

  • Total Fat: 26.5 g
  •     Saturated Fat: 17.6 g
  •     Trans Fat: 0.2 g
  • Cholesterol: 13.7 mg
  • Sodium: 152.2 mg
  • Total Carbs: 24.7 g
  •     Dietary Fiber: 6.1 g
  •     Sugars: 11.4 g
  • Protein: 8.9 g

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1.  First prepare the pumpkin seeds. Combine the cayenne, sugar and salt in a small bowl.

2.  Melt butter in a saute pan over medium heat. When butter begins to bubble, add the pumpkin seeds and cook for 3 minutes, stirring to coat with the butter. Add the spice mixture and continue to cook, stirring, until seeds are toasted (you’ll smell them toasting up), 2 to 3 minutes.

3.  Remove from heat and allow to cool.

4.  Prepare your apples, onion and ginger.

5.  Melt butter in a large pot over medium heat. Add onion, apples and ginger and cook for 8 minutes, stirring occasionally.

6.  Combine the flour, cumin, curry and cayenne in a bowl. Pour over onion mixture, stirring for 1 minute. It will have almost a crumbly consistency, very dry.

7.  Add broth 1 cup at a time, stirring until mixture begins to thicken, about 6 minutes.

8.  Add the pumpkin and coconut milk. Season with salt and pepper. Bring to a low boil and cook for 5 minutes, stirring often. Reduce heat and simmer for 10 minutes.

9.  If you like your soup to be a little chunky, you can serve it as is, or maybe blend up 1/2 the mixture in a blender. I was in the mood for a smooth soup, so I blended the whole thing in batches. Serve hot, topped with yogurt and the spicy pumpkin seeds.

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