Low Fat Pumpkin And Double Potato Soup In Microwave Recipes

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PUMPKIN POTATO SOUP



Pumpkin Potato Soup image

You can use any winter squash for this creamy pumpkin potato soup. Use vegetable broth for a vegetarian version.

Provided by Anonymous

Categories     Soups, Stews and Chili Recipes     Soup Recipes     Vegetable Soup Recipes     Squash Soup Recipes     Pumpkin Soup Recipes

Time 40m

Yield 4

Number Of Ingredients 12

7 tablespoons butter, divided
1 small onion, chopped
2 ½ cups peeled, cubed pumpkin
¾ cup peeled, cubed potatoes
1 ½ cups chicken broth
¾ cup milk
salt to taste
1 pinch ground nutmeg
½ teaspoon sugar, or to taste
½ teaspoon lemon juice
¾ cup heavy cream
3 slices Italian bread, cubed

Steps:

  • Heat 4 tablespoons butter over medium-low heat in a pot and cook onion until soft and translucent, about 5 minutes. Add pumpkin and potatoes and stir to coat with butter. Add broth and milk. Bring to a boil, reduce heat, and simmer, covered, until potatoes soften, 10 to 15 minutes.
  • Strain soup through a fine-mesh sieve. Season with salt, nutmeg, and sugar. Stir in lemon juice. Return to the pot and bring to a boil. Add cream and heat through but do not boil.
  • Meanwhile, heat remaining butter in a skillet and toast bread cubes in the hot butter until browned, 3 to 5 minutes. Serve croutons with the soup.

Nutrition Facts : Calories 454.2 calories, Carbohydrate 23.5 g, Cholesterol 120.5 mg, Fat 38.5 g, Fiber 1.8 g, Protein 5.9 g, SaturatedFat 23.9 g, Sodium 744.8 mg, Sugar 5.3 g

LOW FAT PUMPKIN SOUP IN MICROWAVE



Low Fat Pumpkin Soup in Microwave image

Make and share this Low Fat Pumpkin Soup in Microwave recipe from Food.com.

Provided by Ninna

Categories     Vegetable

Time 35m

Yield 4 serving(s)

Number Of Ingredients 6

1 kg pumpkin, peeled and chopped (I use Kent, any type will be fine)
1 onion, chopped finely
1 garlic clove, crushed (optional)
2 cups chicken stock
1 -1 1/2 teaspoon curry powder (I sometimes use 2 tsp)
1 cup evaporated skim milk

Steps:

  • Place pumpkin, onion and garlic in 2 ltr (2 quarts) casserole dish; cover and cook on high for 10 minutes.
  • Add chicken stock, curry powder and pepper; cook on high for 10 minutes, (I like to cook an extra few minutes, it is easier to blend with stick blender if a little softer); cool slightly.
  • Blend with stick blender; add evaporated milk, stir in and serve garnished with chives.

Nutrition Facts : Calories 171.3, Fat 1.9, SaturatedFat 0.6, Cholesterol 6.2, Sodium 248.8, Carbohydrate 30.8, Fiber 1.8, Sugar 13.8, Protein 10.7

LOW-FAT POTATO SOUP



Low-Fat Potato Soup image

"My husband usually doesn't care for low-fat dishes," notes Natalie Warf of Spring Lake, North Carolina. "So after finishing a bowl of this rich-tasting soup, he was surprised to learn that it's very low in fat."

Provided by Taste of Home

Categories     Lunch

Time 30m

Yield 5 servings.

Number Of Ingredients 8

1-3/4 cups diced peeled potatoes
1 medium onion, chopped
1/4 cup chopped celery
1 can (14-1/2 ounces) reduced-sodium chicken broth
1/8 teaspoon pepper
3 tablespoons cornstarch
1 can (12 ounces) fat-free evaporated milk, divided
1 cup shredded reduced-fat cheddar cheese

Steps:

  • In a large saucepan, combine the potatoes, onion, celery, broth and pepper. Bring to a boil. Reduce heat; cover and simmer until vegetables are tender, 15-18 minutes. , Combine cornstarch and 1/4 cup milk until smooth; stir into potato mixture. Add the remaining milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat. Stir in cheese until melted.

Nutrition Facts : Calories 178 calories, Fat 2g fat (0 saturated fat), Cholesterol 9mg cholesterol, Sodium 274mg sodium, Carbohydrate 26g carbohydrate (0 sugars, Fiber 0 fiber), Protein 14g protein. Diabetic Exchanges

SKINNY PUMPKIN SOUP



Skinny Pumpkin Soup image

Number Of Ingredients 9

1 Tablespoon of butter
1 red onion, chopped
2 cloves of minced garlic
1/2 red pepper, chopped
4 cups fat-free broth (chicken or vegetable)
1 1/2 cups of skim milk
1 can (15 ounces) pumpkin puree
1 cup frozen corn
3 red potatoes, diced

Steps:

  • Melt butter in a large pan over medium heat.
  • Add onion and garlic, cook about 5 minutes stirring occasionally.
  • Next add your red pepper and cook about minute. Then add broth and bring to a boil.
  • Stir in potatoes and corn and reduce heat. Simmer for about 30 minutes.
  • After it has simmered, mix in the milk and pumpkin and cook until heated through.

LOW FAT PUMPKIN AND DOUBLE POTATO SOUP IN MICROWAVE



Low Fat Pumpkin and Double Potato Soup in Microwave image

Make and share this Low Fat Pumpkin and Double Potato Soup in Microwave recipe from Food.com.

Provided by Ninna

Categories     Yam/Sweet Potato

Time 45m

Yield 6-8 serving(s)

Number Of Ingredients 8

1 kg pumpkin, peeled and chopped (I use Kent, any type will be fine)
1 kumara, peeled & chopped (orange sweet potato)
2 large potatoes, peeled & chopped
1 onion, chopped finely
1 garlic clove, crushed (optional)
2 1/2 cups chicken stock
1 -1 1/2 teaspoon curry powder (or nutmeg instead)
1 cup evaporated skim milk

Steps:

  • Cook potatoes, onion & garlic in a little chicken stock for 10 mins on full power in microwave.
  • Add pumpkin & kumara and cook another 10 mins on full power.
  • Add stock and curry powder and cook further 10 mins on full power.
  • Puree soup using a stick blender or food processor, add milk and reheat.

Nutrition Facts : Calories 234.7, Fat 1.6, SaturatedFat 0.5, Cholesterol 4.7, Sodium 213.8, Carbohydrate 47.1, Fiber 4.6, Sugar 11.3, Protein 10.4

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