Low Fat Spicy Pumpkin Soup Recipes

SPICY PUMPKIN SOUP RECIPE

Steps:

• Place a large sauce pot over medium-high heat. Add the oil, onion, garlic and jalapenos. Saute for 3-5 minutes until soft. Stir in the cumin, oregano and salt. Saute another 2 minutes.
• Add the stock, pumpkin puree and beans to the pot. Simmer for 20 minutes, uncovered. Then add the vinegar and honey and simmer another 3-5 minutes.
• Use an immersion blender to puree the soup until smooth. *You can also use a regular blender, but be careful! Open the vent in the lid and place a towel over it to protect from hot splashing liquid.
• Preheat the oven to 400 degrees F. Spread the pepitas and onions out on a baking sheet. Sprinkle with a dash or two of cayenne pepper and a little salt. Toast for 3-4 minutes.
• Serve the soup warm, sprinkled with toasted pepitas and onions.

CURRY PUMPKIN SOUP

Steps:

• Purée soup: Turn off the heat and carefully remove the bay leaves. Use an immersion blender to purée the soup.

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

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.

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.

ROASTED THAI PUMPKIN SOUP (LOW FAT)

Steps:

• Bake whole butternut pumpkin, without seeds but with skin on and cut into portions, in 180 deg C (350 deg F) oven until soft, about 20 minutes.
• Peel and seed the half Kent pumpkin and cut into small portions.
• Sauté onions, garlic and chilli in a little olive oil (or chicken stock, if you want less fat) in a large pan.
• Add chicken stock, the kent pumpkin, the spices, herbs and pepper & salt and simmer until soft - remove star anise.
• Scrape off roasted pumpkin from skin and add to other ingredients then blend all until smooth.
• Mix in skim evaporated milk and essence, more stock may be needed if soup is too thick, re-heat.