Curried Pumpkin Soup Recipe
Eat + Smart
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Curried Pumpkin Soup Please use these pumpkin seeds to create this delicious and healthy pumpkin recipe! INGREDIENTS 1 teaspoon olive oil 1/4 cup chopped shallots Two 15 oz cans pumpkin (not pie filling) 2 cups fat-free, low-sodium vegetable broth 12 ounces light, firm tofu (drained, patted dry, chopped) One 12 oz can fat-free evaporated milk 2 tablespoons pure maple syrup 2 teaspoons curry powder 1/4 teaspoon salt 1/8 teaspoon cayenne (optional) 1/4 cup unsalted shelled pepitas (pumpkin seeds), dry-roasted 2 tablespoons chopped, fresh cilantro DIRECTIONS In a large saucepan, heat the oil over medium-low heat, swirling to coat the bottom. Cook the shallots for 2 to 3 minutes, or until soft, stirring occasionally. Stir in the pumpkin, broth, tofu, milk, maple syrup, curry powder, salt, and cayenne. In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Carefully return the soup to the pan. Cook, still over medium-low heat, for 20 to 30 minutes, or until the soup is heated through, stirring occasionally. Just before serving, sprinkle with the pepitas and cilantro.
Eat + Smart
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Pumpkin Spice Smoothie This Simple Cooking with Heart recipe is the taste of American pumpkin pie in a glass, with fewer calories. INGREDIENTS 1/2 cup canned pumpkin (not pie filling) 1/3 cup fat-free, plain yogurt 1/3 cup skim milk 2 tablespoons rolled oats 2 teaspoons honey 1/2 teaspoon pumpkin pie spice 3-4 ice cubes DIRECTIONS Into a blender, add pumpkin, yogurt, milk, oats, honey, pumpkin pie spice, and ice cubes. Blend until smooth and frothy, about 1 minute. Pour into a glass and serve. QUICK TIPS Keep it Healthy: Make sure to buy 100% pure pumpkin and not pumpkin pie filling or mix, which looks similar but can have added sugar. Cooking Tip: Keeping the can of pumpkin in the fridge before using isn’t necessary, but helps make a colder smoothie. Tip: Plain nonfat Greek yogurt, which has more of a tangy taste as well as more protein, can be substituted for the light plain yogurt.
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Curried Pumpkin Soup Please use these pumpkin seeds to create this delicious and healthy pumpkin recipe! INGREDIENTS 1 teaspoon olive oil 1/4 cup chopped shallots Two 15 oz cans pumpkin (not pie filling) 2 cups fat-free, low-sodium vegetable broth 12 ounces light, firm tofu (drained, patted dry, chopped) One 12 oz can fat-free evaporated milk 2 tablespoons pure maple syrup 2 teaspoons curry powder 1/4 teaspoon salt 1/8 teaspoon cayenne (optional) 1/4 cup unsalted shelled pepitas (pumpkin seeds), dry-roasted 2 tablespoons chopped, fresh cilantro DIRECTIONS In a large saucepan, heat the oil over medium-low heat, swirling to coat the bottom. Cook the shallots for 2 to 3 minutes, or until soft, stirring occasionally. Stir in the pumpkin, broth, tofu, milk, maple syrup, curry powder, salt, and cayenne. In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Carefully return the soup to the pan. Cook, still over medium-low heat, for 20 to 30 minutes, or until the soup is heated through, stirring occasionally. Just before serving, sprinkle with the pepitas and cilantro.
Eat + Smart
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Pumpkin Spice Smoothie This Simple Cooking with Heart recipe is the taste of American pumpkin pie in a glass, with fewer calories. INGREDIENTS 1/2 cup canned pumpkin (not pie filling) 1/3 cup fat-free, plain yogurt 1/3 cup skim milk 2 tablespoons rolled oats 2 teaspoons honey 1/2 teaspoon pumpkin pie spice 3-4 ice cubes DIRECTIONS Into a blender, add pumpkin, yogurt, milk, oats, honey, pumpkin pie spice, and ice cubes. Blend until smooth and frothy, about 1 minute. Pour into a glass and serve. QUICK TIPS Keep it Healthy: Make sure to buy 100% pure pumpkin and not pumpkin pie filling or mix, which looks similar but can have added sugar. Cooking Tip: Keeping the can of pumpkin in the fridge before using isn’t necessary, but helps make a colder smoothie. Tip: Plain nonfat Greek yogurt, which has more of a tangy taste as well as more protein, can be substituted for the light plain yogurt.
