Curried Pumpkin Soup

Name: Curried Pumpkin Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 1/4 cup, solid-pack Pumpkin (canned, unsalted); 3 tablespoons Fat-free evaporated milk; 6 tablespoons Low-sodium chicken or vegetable broth; 1/3 cup, sliced, about cup White Button Mushroom; 1 tablespoon, chopped Onions (Yellow); 3/4 teaspoon, margarine or Butter (Stick, Unsalted); 1/2 teaspoon Honey; 3/4 teaspoon Wheat Flour (All-Purpose, Enriched); 1/8 teaspoon Curry powder; a pinch Salt; a pinch Black pepper; a pinch Ground nutmeg; a few snipped, optional Chives

Savoury pumpkin and mushroom soup with a light curry roux and evaporated milk — about 122 calories per 3/4-cup bowl.

122kcal per serving

7.1gprotein

16.3gcarbs

3.8gfat

86 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep10 min

Cook30 min

Total40 min

Makes1 serving

DifficultyEasy

Curried pumpkin soup is a savoury use for the can of pumpkin that did not become pie: mushrooms and onion in a light curry roux, thinned with broth and enriched with fat-free evaporated milk and a little honey. A 3/4-cup bowl is about 122 calories with 7 g protein.

The roux decides the texture. Cook the flour and curry powder in the fat for a full minute until the raw flour smell goes, then add the broth gradually, whisking, so it thickens without lumps. Only then does the pumpkin go in; adding it first makes a paste that is hard to loosen.

Use plain solid-pack pumpkin, not pumpkin pie filling, which is already sweetened and spiced. The soup is a good starter before a simple roast, or a lunch with a grilled cheese. It keeps four days and reheats gently; do not boil it hard once the milk is in.

Ingredients

Servings

Pumpkin (canned, unsalted)1/4 cup, solid-pack (53 g)
Fat-free evaporated milk3 tablespoons (47 g)
Low-sodium chicken or vegetable broth ^*6 tablespoons (90 g)
White Button Mushroom1/3 cup, sliced, about cup (28 g)
Onions (Yellow)1 tablespoon, chopped (10 g)
Butter (Stick, Unsalted)3/4 teaspoon, margarine or (3.5 g)
Honey1/2 teaspoon (2.5 g)
Wheat Flour (All-Purpose, Enriched)3/4 teaspoon (2 g)
Curry powder1/8 teaspoon
Salta pinch
Black peppera pinch
Ground nutmega pinch
Chivesa few snipped, optional

Ingredient swaps

Vegetarian

Low-sodium chicken or vegetable broth → Vegetable broth 90 g

Cook’s tips

Cook the flour and curry powder in the fat for a full minute before adding broth, and add the broth gradually while whisking.
Check the can: solid-pack pumpkin only. Pie filling is sweetened and spiced and will not work here.
Refrigerate leftovers within 2 hours and use within 4 days; reheat gently, as boiling can curdle the evaporated milk.
Contains: milk (evaporated milk, butter or dairy margarine), wheat (all-purpose flour).
Gluten-free: thicken with 1/2 teaspoon cornstarch stirred into the broth instead of flour. Dairy-free: use olive oil and light coconut milk.

Method

Wash your hands and all surfaces before you start.
Melt the margarine or butter in a saucepan over medium heat. Cook the mushrooms and onion until tender, about 5 minutes.
Stir in the flour and curry powder and cook 1 minute, until blended and no longer raw-smelling.
Gradually whisk in the broth. Bring to a boil and cook, stirring, 2 minutes until thickened.
Add the pumpkin, evaporated milk, honey, salt, pepper and nutmeg. Heat through without boiling.
Ladle into a bowl and garnish with chives if you have them.
Refrigerate leftovers within 2 hours.

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