Creamy Pumpkin Soup

Servings per recipe: 5 | Serving size: 1 cup | Prep time: 20-30 minutes | Cook time: 30 minutes

Embrace the cozy flavors of fall with this creamy pumpkin soup, a perfect blend of sweet and savory notes. Made with fresh pumpkin, sweet apple, and a warm mix of spices like sage, nutmeg and curry powder, this comforting dish is both delicious and nutritious. It's an ideal way to warm up on a chilly day.

Ingredients:

• 2 teaspoons margarine
• 1 cup chopped onion
• ¾ teaspoon dried rubbed sage
• ½ teaspoon curry powder
• ¼ teaspoon ground nutmeg
• 3 tablespoons all-purpose flour
• 4 cups unsalted chicken stock
• 1 tablespoon no-added-salt tomato paste
• ¼ teaspoon salt
• 3 cups cubed peeled fresh pumpkin (approximately 1 pound)
• 1 cup peeled, chopped sweet cooking apple (such as McIntosh)
• ½ cup evaporated skim milk
• Sage sprigs (optional)

Directions:

1. Melt margarine in a large Dutch oven over medium heat. Add onion and sauté for 3 minutes.
2. Stir in sage, curry powder and nutmeg. Cook for 30 seconds.
3. Stir in flour with a whisk and cook for 30 seconds.
4. Add chicken stock, tomato paste and salt. Stir well with a whisk.
5. Add pumpkin and apple, and bring to a boil.
6. Cover and reduce heat to medium low.
7. Simmer for 25 minutes or until pumpkin is cooked through, stirring occasionally.
8. Remove from heat and let cool slightly.
9. Place ¼ mixture into a blender or food processor and process until smooth. Repeat with the remaining mixture until all of the mixture is blended.
10. Return mixture to the Dutch oven and add evaporated milk.
11. Cook until thoroughly heated.
12. Garnish with sage sprigs, if desired. 

Nutrition Information Per 1 cup serving:

Calories: 140 calories

Total Fat: 1.5 g

Saturated Fat: 0 g

Monounsaturated Fat: 0.5 g

Cholesterol: less than 5 g

Sodium: 270 g

Carbohydrate: 20 g

Protein: 8 g

Nutrition Information compiled from the National Nutrient Database for Standard reference, accessed on (7/1/16).