Creamy Pumpkin Soup Recipe

Recipe : Creamy Pumpkin Soup

Ingredients :

1 kg pumpkin (peeled weight) cut into pieces

3 cups water

2 chicken stock cubes

1 medium onion, finely chopped

8 black peppercorns

1/4 tsp salt

1/4 tsp pepper

1/2 cup plain low fat yoghurt

4 tsp reduced fat (18%) sour cream for garnish

1/4 tsp nutmeg

1 tbsp cornflour

Method :

Place the water, pumpkin, stock cubes, onion, peppercorns, salt and pepper in a large saucepan. Bring to the boil and simmer until vegetables are cooked. Drain the pumpkin mixture (reserving the liquid).

Squeeze the excess water from the pumpkin and puree the pumpkin in a blender or food processor until smooth. Set aside.

Place 1/4 cup of the reserved pumpkin liquid in another large saucepan and briskly stir in the corn flour until smooth. Gradually stir in the rest of the reserved pumpkin liquid. (You should have 2 3/4 cups left. If not, add water to make up the difference). Keep stirring until mixture boils.

Add pureed pumpkin and nutmeg and heat through. Just before serving add the 1/2 cup of yoghurt and stir through for 5 minutes or until soup is hot enough to serve. Do not allow to boil.

Pour into serving dishes and place 1 tsp of sour cream on top of each bowl.

Serves 4

Fat per serve - 2.4g

Kilojoules - 766

Calories - 182

Carbohydrates - 26.6g

Protein - 7.2g

Fiber - 4.8g

Thick and creamy and so low in fat ! Great on a cold winter's night.

More Low Fat Recipes for Soup