This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in sour cream. Serve with gluten-free roll.
"Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity."
-Francois Marie Arouet Voltaire, French author
Rich, creamy soups are easily enhanced with a dollop of flavored sour cream and something crunchy like toasted nuts or croutons.
One time I made pumpkin pie by cutting up a pumpkin. I spent an hour or so seeding, chopping, cooking and mashing. When I was done, I had what is essentially canned pumpkin.
Save yourself the time. Pumpkin is one of those items where the fresh ingredients is so close to tasting like the canned, it doesn’t matter which one is used. Check the ingredient list on the canned pumpkin, as some manufacturers will add salt. This could change how your recipe tastes.
1/2 cup canned pumpkin = 41 calories, <1g fat, 0g sat fat, 0g mono fat, 1g protein, 10g carbohydrates, 6mg sodium, 0mg cholesterol
Servings = 8 | Serving size =1 cup soup
Cooking Time = 120 Minutes
This recipe can be multiplied by 2.
Leftovers are good for about 3 days in the fridge.
Serve with a 2 ounce whole wheat or gluten-free roll.
Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad
|1 tsp||unsalted butter|
|1 large||carrot (peeled and diced)|
|1 small||onion (diced)|
|1||29 ounce can pumpkin|
|4 cups||low sodium chicken or vegetable broth|
|1/2 cup||non-fat sour cream|
|1/4 tsp||ground cinnamon|
|1/4 tsp||ground cloves|
|1/4 tsp||ground nutmeg|
|1/2 cup||raw pumpkin seeds|
Melt the butter over medium heat in a large stock pot. Add the onions and carrots and cook very slowly until the onions are translucent.
Add the pumpkin, chicken stock, water and whole cloves to the pot. Simmer over low to low-medium heat for about one hour until the carrots are soft. Stir frequently.
While the soup is simmering preheat the oven to 400°F.
Place the pumpkin seeds in a large non-stick skillet and roast for about 3 minutes in the oven. Remove the pan from the oven and stir the seeds. Return them to the oven and stir every three minutes until they are golden brown. Remove and let the seeds cool.
Place the sour cream, ground cinnamon, ground cloves and ground nutmeg in a bowl and stir until well blended.
When the carrots in the soup are soft add the honey and stir well. Remove the pot from the burner and let the soup cool for at least 20 minutes. Puree in a blender until smooth in two or three batches.
Serve soup hot with a tablespoon of spiced sour cream and a tablespoon of pumpkin seeds.
Serving size = 1 cup
Servings = 8
Amount Per Serving
|Calories 136||Calories from Fat 44|
|% Daily Value|
|Total Fat 5g||8%|
|Saturated Fat 1g||7%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 21g||7%|
|Dietary Fiber 4g||15%|
|Vitamin A 355%||Vitamin C 10%|
|Calcium 6%||Iron 17%|
|Vitamin K 23 mcg||Potassium 395 mg|
|Magnesium 74 mg|