Ginger Pumpkin Soup
Recipe Courtesy of the American Heart Association’s Healthy for Good Initiative
Ingredients: 4 Servings
1½ teaspoons canola or corn oil
1 medium onion, finely minced
¾ tablespoon minced peeled ginger root or 1/2 teaspoon ground ginger
2 medium garlic cloves, minced, or 1 teaspoon bottled minced garlic
½ teaspoon dried thyme, crumbled
¼ teaspoon ground cinnamon
¼ teaspoon freshly ground pepper
1/8 teaspoon salt
1 tablespoon all-purpose flour
1¾ cups fat-free, low-sodium vegetable broth
1 cup water
2 cans (15 ounces each) solid-pack pumpkin
1 cup fat-free milk or milk alternative
¼ cup fat-free sour cream (optional)
2 tablespoons chopped chives (optional)
In a large heavy pot, heat oil over medium-high heat, swirling to coat bottom. Cook onion 6-8 minutes, or until soft, stirring occasionally.
Stir in ginger root, garlic, thyme, cinnamon, pepper and salt. Cook 1 minute, stirring constantly. Stir in flour. Pour in broth and water. Using spatula, scrape bottom of pot to dislodge any browned bits. Stir in pumpkin. Bring mixture to boil. Reduce heat to low and simmer 10 minutes.
Stir in milk. Remove from heat. Ladle soup into bowls.
Garnish with sour cream and chives, if desired.
Nutritional Information Per Serving:
138 calories; 2.5 g total fat; 0 g saturated fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1 g monounsaturated fat; 1 mg cholesterol; 199 mg sodium; 27 g carbohydrates; 10 g dietary fiber; 14 g sugars; 6 g protein.