Email to Marla Hudgins      

Recipe Categories: marlaoh's HOME PAGEB1 B2 B3 B4 B5 B6 B7 BEVERAGE BEVERAGE_Alcohol BEVERAGE_Smoothie BREAD BREADMACHINE BREAD_Bisquits BREAD_Cornbread BREAD_Muffins BREAD_Rolls BREAKFAST CAKESandPIES CAKESandPIES_Cheesecake CANDY CANNING CASSEROLES CASSEROLES_1 CASSEROLES_Stir_Fry COOKIES COPYCAT CROCKPOT DEEPFRYER DESSERTS DESSERTS_Cobbler DESSERTS_Cookies2 DESSERTS_Cookies_1 DESSERTS_Crisps DESSERTS_Cupcakes DESSERTS_No_Bake DESSERTS_Pudding_Custard_Parfa DESSERTS_Tarts DESSERTS_Tortes DESSERT_Pizza ETHNIC ETHNIC_Asian ETHNIC_Asian_Chinese_New_Year ETHNIC_Brazil_Jamaican ETHNIC_German_Russian ETHNIC_Indian_Misc ETHNIC_Irish_Scottish_Welsh ETHNIC_Mexican FAST_AND_EASY FOOD_DEHYDRATOR FOOD_Explanations FOOD_Remedies FRUIT FRUIT_1 GRILLING_Fruits_Veggies_Misc HEALTHY HEALTHY_Diabetic HEALTHY_Gluten_Free HEALTHY_Low_Calorie HEALTHY_Low_Carb HEALTHY_Low_Cholesterol HEALTHY_Low_Fat_Fat_Free HEALTHY_Sugar_Free_Low HOLIDAYS_STPATRICKSDAY HOLIDAY_BACK_TO_SCHOOL HOLIDAY_Christmas HOLIDAY_HALLOWEEN HOLIDAY_Mardi_Gras HOLIDAY_President39s ICE_CREAM_Sorbets_Cones_Misc KIDS MARINADES MEALS MEATPIES MEATS MEATS_Hot_Dogs MEATS_Meatloaf Mexican MICROWAVE MISCELLANEOUS NOT_FOOD_RECIPES NO_BAKE PANINI PASSOVER PASTA PASTRIES PET_RECIPES PIZZA PORK POULTRY POULTRY_ChickenWings PRESSURE_COOKER QUANTITYCOOKING SALADandDRESSING SALADandDRESSING_Pasta SALAD_Coleslaw SALAD_Gelatin SANDWICHES SAUCES Scones SEASONAL_Autumn_Fall SEASONS_Fall_Autumn SIDE_DISHES SOUPS_STEWS_CHILI SPREADS SUPERBOWL THANKSGIVING TNT_Stars VALENTINES VEGETARIAN WEIGHT_WATCHERS

Low Fat Roasted Pumpkin Soup with Pepita




Source of Recipe


Marla


List of Ingredients




Low Fat Roasted Pumpkin Soup with Pepitas Recipe

1 pumpkin, about 2 to 2 1/2 lbs.
2 teaspoons canola oil
1 onion, chopped
1 celery rib, chopped
2 cups low-fat milk
2 cups water
2 tablespoons fresh lemon juice
1/4 teaspoon cumin
1 pinch allspice
2 tablespoons dry sherry or Marsala wine
sea salt to taste
freshly ground black pepper
2 tablespoons pumpkin seeds, for garnish




Recipe



1. Preheat the oven to 350°F.

2. Cut the pumpkin in half, scrape out the seeds, and place it, cut-side down, on
a baking sheet. Bake for about 40 minutes or until tender and easily pierced with
a fork. Allow the pumpkin to cool about 10 minutes before proceeding, as it will
be easier to handle when it is not so hot.

3. While the pumpkin is baking, heat the oil in a small pan and stir the onion and
celery for about 3 minutes or until softened and translucent.

4. Scoop the pumpkin pulp with a large spoon, put it into a large bowl and add the
onion, celery, milk and water. Stir to combine. Ladle some of this mixture into
a blender and puree it in batches, being careful not to overfill the blender. Strain
the soup through a colander to remove any remaining fiber or seeds. Add the lemon
juice, cumin, allspice and sherry or Marsala wine. Season to taste with salt and
pepper.

5. Spread the pepitas or pumpkin seeds on a baking sheet and roast in the oven for
10 minutes or until toasted.

6. Reheat the soup, divide it among 4 warmed soup bowls and sprinkle with the toasted
seeds.

This recipe serves: 4


Nutrition Facts
Serving size: 1 cup
Calories 142
Total Fat 4 g
Saturated Fat 1 g
Protein 6 g
Total Carbohydrate 24 g
Dietary Fiber 2 g
Sodium 94 mg
Percent Calories from Fat 20%
Percent Calories from Protein 14%
Percent Calories from Carbohydrate 60%