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Fresh new ideas while on the Cycle Diet. Gluten Free recipes and substitution suggestions are indicated. Open to the public.
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TOPIC: Smashing Pumpkin Soup Recipes (GF)

Smashing Pumpkin Soup Recipes (GF) 17 Oct 2005 15:48 #4284

  • Debra
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HAPPY FALL

Think pumpkin and squash.....spicy soup and other great pumpkin or squash recipes will be featured on this thread. You'll find canned pumpkin on sale in the super market right now until after the first of the year.

Pumpkin and winter squash are full of healthy beta-carotene with as little as 50 calories per serving as well as a good source of fiber. A recent study found that frequent consumption of pumpkin and other fruits and vegetables may help decrease your risk of stomach, breast, lung and colorectal cancers.

Pumpkin seeds are rich in iron too. 1 ounce satisfies more than half your daily requirement.

Spicy Pumpkin Soup

1 Jalapeno pepper, finely minced
1 Tbs. extra-virgin olive oil
4 cups MSG free Chicken broth, or vegetable broth
1 can (15 ounces) solid-pack pumpkin
2 Tbs. freshly squeezed lime juice
2 Tbs. chopped fresh cilantro
1 Tbs. pure maple syrup or 1 Tbs sugar free maple syrup

In a large saucepan over medium-high heat, saute jalapeno in hot olive oil for 1 minute, or until tender. Gently stir in broth, pumpkin and lime juice. Bring to a boil. Reduce heat, add cilantro, and simmer 5 minutes. Stir in maple syrup just before serving.

Makes 4 servings, 90 calories, 3g pro, 13g carb, 4g fat, 5g fiber


Pumpkin Soup

6 cups chicken stock
1 1/2 teaspoons salt
4 cups pumpkin puree or (2- 15oz cans pumpkin)
2 teaspoon chopped fresh parsley
1 cup chopped onion
1/2 teaspoon chopped fresh thyme
1-2 clove garlic, minced
1/2 cup unsweetend soy, nut or rice milk for Dairy-Free
5 whole black peppercorns

DIRECTIONS:
1. Chop fresh herbs.
2. Cut pumpkin into 1/2-inch cubes if making from fresh puree from pie pumpkins.
3. Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for 30 minutes uncovered.
Puree the mix in a blender.
4. Return to pan and bring to a boil again. Reduce heat to low and simmer for another 30 minutes, uncovered. Stir soy milk. Pour into soup bowls and garnish with fresh parsley.

Makes 9 servings


Curry Pumpkin Soup

1 Tbs. Canola oil or olive oil
1 cup chopped onion
2 cloves garlic
1 1/2 teaspoons curry powder
1/2 teaspoon salt
1/4 teaspoon ground white pepper
3 cups MSG free chicken broth
1 (15 ounce) can Pumpkin
1 (12 fluid ounce) can NESTLE CARNATION skim or low fat Evaporated Milk or 12 ounce unsweetened soy, nut or rice milk for dairy-free


DIRECTIONS:
Heat oil in med-high in large sauce pan. Add onion and garlic; cook, stirring frequently, for 2 to 3 minutes or until tender. Stir in curry powder, salt and pepper; cook for 1 minute.
ADD broth and pumpkin; bring to a boil. Reduce heat to low; cook, stirring occasionally, for 15 to 20 minutes. Stir in evaporated milk. Transfer mixture to food processor or blender (in batches, if necessary); cover. Blend until smooth. Serve warm. (Hint: a hand held electric mixer works too instead of moving soup to blender)

Makes 6 servings

Smashing Pumpkin Soup Recipes (GF) 04 Oct 2009 14:47 #4285

  • Debra
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bump for fall
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