Preparation Time: 45 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person: 1.0

Ingredients

• 1 Tbsp. butter


• 1 cup finely chopped onion


• 2 garlic cloves, finely chopped


• 1 cup diced celery


• 1 tsp. curry powder


• ⅛ tsp. ground coriander


• ⅛ tsp. crushed red pepper


• 3 cups water


• 1 cup low sodium chicken broth


• 1 32-oz. can pumpkin puree


• 1 cup fat-free half-and-half

Directions

Melt butter in large saucepan over medium-high heat. Add onion, celery, and garlic; cook for three to five minutes or until tender. Stir in curry powder, coriander and crushed red pepper; cook for one minute. Add water and broth; bring to a boil. Reduce heat to low; cook, stirring occasionally, for 15 to 20 minutes to develop flavors. Stir in pumpkin and half-and-half; cook for five minutes or until heated through. Transfer mixture to food processor or blender (in batches, if necessary); cover. Blend until creamy. Serve warm or reheat to desired temperature. Garnish with dollop of sour cream and chives.

Preparation Tip: Soup may be prepared the day ahead. Cool to room temperature after adding pumpkin and half-and-half. Cover and refrigerate. Just before serving, blend then reheat to serving temperature, but do not boil.

Nutrition Facts

Serving Size = ¼ recipe
Calories 180
Calories from Fat 45

% Daily Value (DV)*
Total Fat 5g 8%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 105mg 4%
Total Carbohydrate 30g 10%
Dietary Fiber 11g 44%
Sugars 14g
Protein 8g
Vitamin A 680%
Vitamin C 6%
Calcium 15%
Iron 10%
* Percent Daily Values are based on a 2,000-calorie diet.

Diabetic Exchange

Fruit: 0
Vegetables: 1
Meat: 0
Milk: 0
Fat: 1
Carbs: 1
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

Source: Centers for Disease Control and Prevention, “Fruits and Veggies: More Matters”