In addition to providing protein for this entrée soup, tofu contributes to its creaminess. Serve it at home as an entrée, tote it to work for a satisfying lunch, or serve small portions as a starter course for dinner with friends.
Curried Pumpkin Soup
Calories188 Per Serving
Protein14g Per Serving
Fiber7g Per Serving
|Total Fat||5.0 g|
|Saturated Fat||0.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||2.0 g|
|Monounsaturated Fat||1.5 g|
|Total Carbohydrate||25 g|
|Dietary Fiber||7 g|
1 starch, 1/2 fat-free milk, 1 lean meat
1 teaspoon olive oil
1/4 cup chopped shallots
2 cans pumpkin (not pie filling)
2 cups fat-free, low-sodium vegetable broth
12 ounces light, firm tofu (drained, patted dry, chopped)
1 can fat-free evaporated milk
2 tablespoons pure maple syrup
2 teaspoons curry powder
1/4 teaspoon salt
1/8 teaspoon cayenne (optional)
1/4 cup unsalted shelled pepitas (pumpkin seeds), dry-roasted
2 tablespoons chopped, fresh cilantro
In a large saucepan, heat the oil over medium-low heat, swirling to coat the bottom. Cook the shallots for 2 to 3 minutes, or until soft, stirring occasionally.
Stir in the pumpkin, broth, tofu, milk, maple syrup, curry powder, salt, and cayenne.
In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Carefully return the soup to the pan.
Cook, still over medium-low heat, for 20 to 30 minutes, or until the soup is heated through, stirring occasionally.
Just before serving, sprinkle with the pepitas and cilantro.
Cooking Tip: On the Pepitas: Popular in Mexican cooking, pepitas are small green pumpkin seeds without the hull. Look for them in the Hispanic section of the supermarket.
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This recipe is reprinted with permission from The New American Heart Association Cookbook, 9th Edition. Copyright © 2017 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.