Recipe: Ginger Pumpkin Soup
Serving size: 6 ½ cups
This autumnal side soup delivers on creaminess without the saturated fat of heavy cream. This pantry-friendly dish can be on your kitchen table in about 30 minutes any night of the week.
1 ½ teaspoons canola oil OR 1 ½ teaspoons corn oil
1 medium onion, finely minced
¾ tablespoon minced peeled gingerroot OR ½ teaspoon ground ginger
2 medium garlic cloves, minced OR 1 teaspoon bottled minced garlic
½ teaspoon dried thyme, crumbled
¼ teaspoon ground cinnamon
¼ teaspoon pepper (freshly ground preferred)
1/8 teaspoon salt
1 tablespoon all-purpose flour
1 14.5-ounce can fat-free, low-sodium vegetable broth
1 cup water
2 15-ounce cans solid-pack pumpkin (not pie filling)
1 cup fat-free milk
¼ cup fat-free sour cream (optional)
2 tablespoons chopped chives (optional)
- In a large heavy pot, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 6 to 8 minutes, or until very soft, stirring occasionally.
- Stir in the ginger, garlic, thyme, cinnamon, pepper, and salt. Cook for 1 minute, stirring constantly. Stir in the flour. Pour in the broth and water. Using a spatula, scrape the bottom of the pot to dislodge any browned bits. Stir in the pumpkin. Bring the mixture to a boil. Reduce the heat to low and simmer for 10 minutes.
- Stir in the milk. Remove from the heat. Ladle the soup into bowls.
- Garnish with the sour cream and chives.
Recipe and image courtesy of American Heart Association