Fresh ginger adds a delightful kick to this bisque that delivers on richness without the fat of heavy cream. To turn this into an appetizer for the holidays, consider adding a mound of fresh crabmeat to the center of each soup.
Calories138 Per Serving
Protein6.1g Per Serving
Fiber9.8g Per Serving
|Total Fat||2.7 g|
|Saturated Fat||0.2 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||0.5 g|
|Monounsaturated Fat||1.1 g|
|Total Carbohydrate||26.5 g|
|Dietary Fiber||9.8 g|
1 1/2 starch, 1 vegetable, 1/2 fat
1/2 Tbsp canola oil
1 onion (finely chopped)
3/4 Tbsp minced, fresh gingerroot
1 tablespoon fresh or jarred minced garlic
1/2 teaspoon dried thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon ground black pepper
1/8 teaspoon salt
1 Tbsp all-purpose flour
1 can low-sodium vegetable broth
1 cup water
2 can pumpkin puree
1 cup skim milk
1/4 cup fat-free sour cream, to serve (optional)
2 Tbsp chopped chives (optional)
In a large heavy-duty pot, warm oil over medium-high heat. Add minced onion, stirring occasionally and sauteeing until soft, about 6 to 8 minutes
Stir in ginger, garlic, thyme, cinnamon, pepper, and salt. Stirring constantly, let spices cook for 1 minute. Stir in flour and then add vegetable broth and water, using a spatula to scrape the bottom of the pan for caramelized bits. Stir in pumpkin puree. Bring mixture to a boil; reduce heat to low so that soup is at a simmer. Cook for 10 minutes.
Stir in milk and remove from heat. Ladle soup into bowls, garnishing each serving with sour cream and chives, if desired. Serve
Cooking Tip: If you can't find gingerroot, substitute the 3/4 tablespoon fresh ginger with 1/2 teaspoon ground ginger.
Keep it Healthy: Ginger—fresh or ground—is a great spice to incorporate into as many recipes as possible. With anti-inflammatory properties, ginger has long been used as a natural way to treat a host of stomach ailments. Add into smoothies, stir-fries, cookies, and more.
Tip: Chop the onion into a very fine dice; if not, consider pureeing the mixture at the end if the chopped onion pieces are too big.
Cooking in Color
This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.
Copyright © 2018 American Heart Association, Healthy For Good™. Every purchase helps fund the work of the AHA/ASA.