Ellie Krieger’s Curried Pumpkin and Tomato Soup

December 13, 2013 Posted by mvais@sapient.com December 13, 2013 CategoryNutrition

SimpleThis delightful soup is a perfect example of the extraordinary flavor that can happen when you take two common ingredients and put them together in an exciting new way. Here, creamy pumpkin puree reveals its savory side as it is brightened by diced tomatoes and simmered in a curry-spiced broth to make a sumptuous soup. You can keep it rustic and chunky as Ellie did here, or puree it if you’d like a smooth, creamy consistency. Either way, don’t forget the cool contrast of a dollop of yogurt on top. Pair it up with a hearty green salad that has nuts and dried fruit, like Shaved Brussels Sprout Salad or Tuscan Kale Salad.

 

MAKES 4 SERVINGS

 

1 medium onion
1 tablespoon canola oil
3 cloves garlic
One 1-inch piece fresh ginger
2 teaspoons yellow curry powder
1/4 teaspoon crushed red pepper flakes
One 15-ounce can solid-pack pure pumpkin
One 14.5-ounce can no-salt- added diced tomatoes
3 cups low-sodium chicken broth or vegetable broth
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup plain low-fat Greek Yogurt

 

Dice the onion. Heat the oil in a large (4-quart) saucepan over medium heat. Add the onions and cook, stirring occasionally, until they are soft and golden, about 10 minutes.

 

While the onions cook, mince the garlic and finely grate the ginger. Add the garlic, ginger, curry powder, and crushed red pepper flakes to the pan and cook, stirring, until the spices are fragrant, 1 minute. Add the pumpkin puree, tomatoes with their juice, broth, salt, and black pepper; stir to incorporate. Turn the heat to high and bring to a boil, then lower the heat to medium and simmer until thickened slightly, 5 minutes. Serve each bowl with a dollop of yogurt.

 

SERVING SIZE 1 1/2 cups
CALORIES 150; Total Fat 5g (Sat Fat 1g, Mono Fat 2.8g, Poly Fat 1.3g); Protein 7g; Carb 20g; Fiber 5g; Cholesterol 0mg; Sodium 370mg
EXCELLENT SOURCE OF Vitamin A, Vitamin C, Vitamin K
GOOD SOURCE OF Copper, Fiber, Iron, Manganese, Niacin, Phosphorus, Potassium, Protein

 

 

This recipe was written by Simple Advisory Board member and nutritionist Ellie Krieger, and first appeared in her book, Weeknight Wonders