Low Fat Spicy Pumpkin Soup Recipes

HUNGRY GIRL'S SASSY SALSA PUMPKIN SOUP RECIPE

Steps:

• Spray a soup pot set over medium heat with non-stick cooking spray.
• Add the garlic, chili powder and cumin, and stir until the spices are fragrant, about 1 minute.
• Add broth to the pot and bring it to a simmer.
• Add the pumpkin and stir until it is well blended.
• Add the black beans, corn and salsa and bring mixture to a boil.
• Lower the heat and simmer gently for 10 minutes.
• Top with a sprinkle of cheese and a little fat free sour cream on top, if desired

SKINNY PUMPKIN SOUP

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.

CREAMY SPICED PUMPKIN SOUP

Steps:

• Heat olive oil in a large stock pot over medium-high heat. Add onion and saute until onion is translucent, about 3 minutes. Add the apple, garlic, ginger, and thyme and saute until garlic and ginger are fragrant, about 30 seconds. Stir in salt, pepper, cinnamon, cloves. Pour in Swanson® Unsalted Chicken Broth and pumpkin puree; mix thoroughly. Bring to a boil. Reduce heat and gently simmer until flavors have blended and apples are very soft, 30 minutes.
• Remove pot from heat. Puree the soup with an immersion blender until soup is smooth. Return pot to stove; bring soup back to a boil. Reduce heat to simmer for an additional 30 minutes.
• Remove pot from heat; stir in cream. Serve with your choice of garnishes including crumbled bacon, chopped green onions, sour cream, seasoned croutons.

SPICY PUMPKIN SOUP

Steps:

• Heat the oven to 180C/160C fan/gas 4. Cut the pumpkin in half and remove the seeds with a spoon (see tip below). Cut into wedges or chunks (keep the skin on) and tip into a bowl. Put the garam masala, and 1 tsp each of the coriander and cumin into a small bowl and mix with 2 tbsp of the oil and season. Drizzle over the pumpkin and toss well to coat in the spiced oil. Transfer to a baking tray, spread out evenly and roast for 40-45 mins, turning halfway through cooking, until the pumpkin is very soft when pierced with a fork. Leave to cool on the tray for a few minutes.
• Heat the remaining 1 tbsp olive oil in a large saucepan and fry the onion with a pinch of salt for 10 mins until soft. Add the ginger, garlic and remaining spices and chilli flakes, and fry for a few more minutes until fragrant. Pour in the stock and bring to a gentle simmer.
• When the pumpkin is cool enough to touch, use a spoon to scoop the soft flesh from the skins. Add the soft pumpkin to the stock pan, discarding the skins. Remove from the heat and blitz the soup with a hand blender until creamy and smooth. Season to taste, adding extra chilli or garam masala if you like. Put back over a low heat and stir in the cream. Bring to a gentle simmer, then serve in bowls with a drizzle more cream and a pinch of chilli to serve. Top with toasted pumpkin seeds, if you like.

NEW ENGLAND SPICED PUMPKIN SOUP

Steps:

• Heat the butter in a large saucepan, add the onion and garlic and gently fry 4 to 5 minutes or until softened.
• Stir in the flour, nutmeg, cinnamon and pumpkin; cover and cook gently for 5 to 7 minutes, stirring occasionally.
• Pour in the chicken stock, orange juice and brown sugar.
• Cover and bring to a boil, then reduce the heat and simmer for 20 minutes, until the pumpkin has softened.
• Meanwhile, make the croutons.
• Heat the oil in a frying pan, cut the whole wheat bread sliced into cubes and fry gently until just brown - add the sunflower seeds and fry for an additional 1 to 2 minutes; drain the croutons and sunflower seed on a papper towel.
• Return to soup.
• Pour only half of the soup mixture into a blender or food processor and process until smooth; return soup to the saucepan.
• Season well with salt and freshly ground black pepper, if desired and heat through.
• Serve the soup hot garnished with a few of the croutons and sunflower seeds sprinkled over the top.
• Enjoy!

LOW-FAT SPICY PUMPKIN SOUP

Steps:

• Preheat oven to 350°F
• Roast pumpkin and squash on a cookie sheet until soft and they have some color - around 30 minutes.
• In a large pot, saute onions and garlic in a little chicken stock until translucent.
• Add remaining chicken stock, pumpkin, squash, coconut milk, and spices.
• Simmer for 20 minutes.
• Blend (I use a hand blender) until smooth. Add more chicken stock if you wish a have a thinner soup.