Monday, October 26, 2009

Autumn's Savory Pumpkin Soup

There's something about the smell of pumpkins in autumn. A visit to the local pumpkin patch to pick that perfect pumpkin for carving, the nip in the air that makes you feel alive with anticipation and screams autumn is here and the holidays are quickly approaching.

There is something even more special about pumpkin cooking on the stove. The whole house fills with the familiar and tantalizing aromas of cinnamon, ginger and cloves. It says home. It says warmth. And it makes my mouth water to just think about it.

I created this recipe with these things in mind. It is a spirited version combining classic pumpkin pie spices and earthy robust flavors. It is the perfect compliment to the Oven Roasted Orange-Chile Glazed Turkey Tenderloin recipe below. Low in carbohydrates to begin with this pumpkin soup also provides valuable fiber as well, with a net carb count of 11.2. I hope you enjoy.

Autumn's Savory Pumpkin Soup


1 cup carrots, diced
1/2 cup onion, diced
1/2 cup celery, diced
1 Tbsp. garlic, minced
1 tsp. ground ginger
1 tsp. cumin
2 tsp. cinnamon
1/2 tsp. ground cloves
1/2 tsp. nutmeg
1 to 1 1/2 tsp. ancho chile powder (depending on heat)
2 cups low sodium chicken or vegetable stock
1 - 15 ounce can Libby's Pumpkin (not Pumpkin Pie filling)
5 cups water
1 Tbsp/ canola oil
salt and pepper to taste
1 - 13 ounce can fat free evaporated milk
Optional Garnishes:
pumpkin seeds for garnish
cilantro or chopped chives for garnish
creme fraiche or sour cream for garnish

Saute carrot, onion, celery in oil on medium high heat for about 3 to 5 minutes in a large stock pot. Add garlic and continue to cook 2 to 4 more minutes, until tender, stirring occasionally. Add seasonings to vegetables and toast for 1 to 2 minutes, stirring constantly so they do not burn. Add chicken stock, pumpkin and water. Whisk well to blend and bring to simmer. Reduce heat to low and simmer gently, partially covered for 45 minutes to 1 hour, stirring occasionally.

Remove from heat and using an immersion blender or standing blender puree the soup until smooth. Be very careful if you are using a standing blender. Remove the small insert from the cover so the steam can escape and cover opening with a clean dish towel before blending. Soup will thicken nicely from the vegetables being pureed. (The soup can be made a day ahead and refrigerated at this point. Let the soup come to room temperature and finish with evaporated milk and gentle heat just before serving.) Return to clean pot and whisk in the evaporated milk until thoroughly blended. Heat gently on low for about 10 minutes. Stir frequently, do not let it bubble. Garnish as desired.

Nutrition Information
8 One Cup Servings
Amount Per Serving

Calories 110.4
Total Fat 4.2g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 1.2 g
Cholesterol 13.7 mg
Sodium 228.2 mg
Potassium 539.0 mg
Total Carbohydrate 14.5 g
Dietary Fiber 3.3 g
Sugars 7.3 g
Protein 5.3 g

No comments:

Post a Comment