Low Fat Harvest Pumpkin Soup Recipe

Ingredients

1 tablespoon canola oil

2 onions, chopped

2 large carrots, peeled and chopped

2 medium potatoes

--cut into 1-inch cubes

1 cup dry sherry

8 cups reduced-sodium chicken broth, defatted

6 cups cubed fresh pumpkin

-- or butternut squash

--3 pounds

1 cinnamon stick

1 bayleaf

1/2 teaspoon dried thyme

1/2 teaspoon ground nutmeg

salt & freshly ground black pepper, to taste

1/2 cup nonfat plain yogurt

1/4 cup chopped pistachios

Method

1.In an 8-quart soup pot, heat oil over medium heat.

Add onions, carrots and potatoes.

Cook, stirring occasionally, until tender but not browned, 10 to 15 minutes.

(Add 1 to 2 tablespoons water if needed to prevent scorching.)

Add sherry and cook until liquid evaporates, 3 to 5 minutes.

Add chicken broth, pumpkin (or squash), cinnamon stick, bay leaf and thyme.

Bring to a boil, reduce heat and simmer, uncovered, until vegetables are tender, 35 to 45 minutes.

Remove bay leaf and cinnamon stick.

2.In a blender or food processor, puree vegetable mixture in 4 batches.

Return to pot and warm over low heat.

Add nutmeg and season with salt and pepper.

(The soup will keep, covered, in the refrigeratorfor up to 2 days.

Reheat before serving.)

3.Ladle soup into warmed bowls; garnish with a swirl of yogurt and a sprinkling of pistachios.

MAKES ABOUT 14 CUPS, FOR 12 SERVINGS.

110 calories per serving; 3 grams protein; 2 grams fat (0.

3 gram saturated fat); 15 grams carbohydrate; 390 mg sodium; 4 mg cholesterol; 2 grams fiber.

Cooks Comments and Tips