Roasted Pumpkin Soup with Pepitas

4
Serves
171
Calories
19
Nutrients
19
Vitamins

Ingredients

2 teaspoons canola oil
2 cups low-fat milk
2 cups water
2 tablespoons fresh lemon juice
1/4 teaspoon cumin
1 pinch allspice
2 tablespoons dry sherry or Marsala wine
2 tablespoons pumpkin seeds , for garnish

Cooking Instructions

1. Preheat the oven to 350°F.

2. Cut the pumpkin in half, scrape out the seeds, and place it, cut-side down, on a baking sheet. Bake for about 40 minutes or until tender and easily pierced with a fork. Allow the pumpkin to cool about 10 minutes before proceeding, as it will be easier to handle when it is not so hot.

3. While the pumpkin is baking, heat the oil in a small saute pan and saute the onion and celery for about 3 minutes or until softened and translucent.

4. Scoop the pumpkin pulp with a large spoon, put it into a large bowl and add the onion, celery, milk and water. Stir to combine. Ladle some of this mixture into a blender and puree it in batches, being careful not to overfill the blender. Strain the soup through a colander to remove any remaining fiber or seeds. Add the lemon juice, cumin, allspice and sherry or Marsala wine. Season to taste with salt and pepper .

5. Spread the pepitas or pumpkin seeds on a baking sheet and roast in the oven for 10 minutes or until toasted.

6. Reheat the soup, divide it among 4 warmed soup bowls and sprinkle with the toasted seeds (pepitas).

Serving Size: 8 ounces

Nutrition Information

Number of Servings: 4

Serving Size
0
Calories
171
Protein
8 g
Total Carbohydrate
21 g
Dietary Fiber
3 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
10 g
Total Fat
7 g
Saturated Fat
2 g
Monounsaturated Fat
3 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
6 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
19 %
Percent Calories from Carbohydrate
49 %
Percent Calories from Fat
37 %

Vitamin A
0 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
28 mg
Vitamin D
1 IU
Folate
38 mcg
Vitamin E
3 IU
Vitamin K
0 mcg
Pantothenic Acid
1 mg
Calcium
133 mg
Iron
2 mg
Phosphorus
103 mg
Potassium
1007 mg
Sodium
81 mg
Zinc
1 mg