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Curried Pumpkin-Vegetable Soup

 11 Ratings
6 Comments
  • Prep Time 20 min
  • Total Time 20 min
  • Servings 4
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Canned pumpkin, tomatoes and broth become the base for a tasty, colorful soup.

Ingredients

1
teaspoon olive oil
1
medium onion, chopped (1/2 cup)
1
clove garlic, minced
2
cups frozen mixed vegetables (from 1-lb bag)
1
can (15 oz) pumpkin
1
can (14.5 oz) diced tomatoes, undrained
1
can (14 oz) fat-free chicken broth with 33% less sodium
1/2
cup water
1/2
teaspoon sugar
1 1/2
teaspoons curry powder
1
teaspoon paprika

Directions

  • 1 In 3-quart saucepan, heat oil over medium-high heat. Add onion and garlic; cook 1 to 2 minutes, stirring frequently, until onion is crisp-tender.
  • 2 Stir in all remaining ingredients. Heat to boiling. Reduce heat to low; cover and simmer 10 to 12 minutes, stirring occasionally, until vegetables are tender. If desired, season to taste with pepper.

Expert Tips

Pumpkin is an excellent source of vitamin A. This nutrient is important for night vision and maintaining healthy skin.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/2 cups
Calories
125
Calories from Fat
20
% Daily Value
Total Fat
2g
3%
Saturated Fat
1g
5%
Cholesterol
0mg
0%
Sodium
400mg
17%
Total Carbohydrate
29g
10%
Dietary Fiber
9g
36%
Sugars
11g
Protein
7g
% Daily Value*:
Vitamin A
425%
425%
Vitamin C
20%
20%
Calcium
10%
10%
Iron
18%
18%
Exchanges:
1 1/2 Starch; 1 Vegetable;
Carbohydrate Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.

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