Indian-Spiced Pumpkin-Apple Soup

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Indian-Spiced Pumpkin-Apple Soup

Garam masala, a blend of several dry-roasted ground spices often used in Indian cooking, adds warmth to this creamy autumnal soup — a perfect light lunch or side dish on a crisp fall day.

Ingredients

Servings   4   Serving Size   1 cup

  • 1 teaspoon canola or corn oil
  • 2 peeled apples, such as Fuji or Gala, chopped into 1-inch pieces
  • 1 medium onion, chopped into 1-inch pieces
  • 1/4 cup water, up to 1/4 cup water and 1/2 cup water, divided use
  • 2 cups canned solid-pack pumpkin (not pie filling)
  • 1 1/2 cups fat-free, low-sodium vegetable broth
  • 1 tablespoon garam masala
  • 1/4 teaspoon cinnamon OR
  • 1/4 teaspoon curry powder
  • 1/2 cup fat-free milk
  • 1/4 cup fat-free sour cream (optional)
  • 1 tablespoon plus 1 teaspoon unsalted shelled pumpkin seeds, dry-roasted

Directions

Tip: Click on step to mark as complete.

  1. In a medium saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the apples and onion for 5 minutes, or until soft, stirring frequently.
  2. Pour in 1/4 cup water. Cook, covered, for 7 minutes, or until the apples and onion are very soft, uncovering only once or twice to add 2 tablespoons of water as needed to prevent sticking (adding no more than 1/4 cup water total).
  3. Gently stir in the pumpkin, broth, garam masala, cinnamon and remaining 1/2 cup water. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 10 minutes.
  4. In a food processor or blender (vent the blender lid), process the soup in batches for 10 to 15 seconds, or until slightly chunky. Carefully return to the pan.
  5. Slowly pour in the milk, stirring until blended. Cook over medium heat for 30 seconds, or until heated through.
  6. Garnish each serving with the sour cream and pumpkin seeds.

Tip: This soup tastes even better the next day because the flavors blend. To make the soup the day before, prepare the recipe through the blender step and then cover and refrigerate for 8 to 12 hours. Just before reheating, stir in the milk. Cook over medium heat for 5 minutes, or until heated through, stirring gently. Don’t let the soup boil.

Nutrition Facts

Indian-Spiced Pumpkin-Apple Soup

CaloriesCalories

129 Per Serving

ProteinProtein

5g Per Serving

FiberFiber

7g Per Serving

Nutrition Facts

Calories 129
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 1 mg
Sodium 30 mg
Total Carbohydrate 25 g
Dietary Fiber 7 g
Sugars 16 g
Added Sugars 0 g
Protein 5 g

Dietary Exchanges
1 fruit, 2 vegetable, 1/2 fat

 

Garam masala, a blend of several dry-roasted ground spices often used in Indian cooking, adds warmth to this creamy autumnal soup — a perfect light lunch or side dish on a crisp fall day.

Nutrition Facts

Indian-Spiced Pumpkin-Apple Soup

CaloriesCalories

129 Per Serving

ProteinProtein

5g Per Serving

FiberFiber

7g Per Serving
×
Calories 129
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 1 mg
Sodium 30 mg
Total Carbohydrate 25 g
Dietary Fiber 7 g
Sugars 16 g
Added Sugars 0 g
Protein 5 g

Dietary Exchanges
1 fruit, 2 vegetable, 1/2 fat

Ingredients

Servings   4   Serving Size   1 cup

  • 1 teaspoon canola or corn oil
  • 2 peeled apples, such as Fuji or Gala, chopped into 1-inch pieces
  • 1 medium onion, chopped into 1-inch pieces
  • 1/4 cup water, up to 1/4 cup water and 1/2 cup water, divided use
  • 2 cups canned solid-pack pumpkin (not pie filling)
  • 1 1/2 cups fat-free, low-sodium vegetable broth
  • 1 tablespoon garam masala
  • 1/4 teaspoon cinnamon OR
  • 1/4 teaspoon curry powder
  • 1/2 cup fat-free milk
  • 1/4 cup fat-free sour cream (optional)
  • 1 tablespoon plus 1 teaspoon unsalted shelled pumpkin seeds, dry-roasted

Directions

Tip: Click on step to mark as complete.

  1. In a medium saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the apples and onion for 5 minutes, or until soft, stirring frequently.
  2. Pour in 1/4 cup water. Cook, covered, for 7 minutes, or until the apples and onion are very soft, uncovering only once or twice to add 2 tablespoons of water as needed to prevent sticking (adding no more than 1/4 cup water total).
  3. Gently stir in the pumpkin, broth, garam masala, cinnamon and remaining 1/2 cup water. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 10 minutes.
  4. In a food processor or blender (vent the blender lid), process the soup in batches for 10 to 15 seconds, or until slightly chunky. Carefully return to the pan.
  5. Slowly pour in the milk, stirring until blended. Cook over medium heat for 30 seconds, or until heated through.
  6. Garnish each serving with the sour cream and pumpkin seeds.

Tip: This soup tastes even better the next day because the flavors blend. To make the soup the day before, prepare the recipe through the blender step and then cover and refrigerate for 8 to 12 hours. Just before reheating, stir in the milk. Cook over medium heat for 5 minutes, or until heated through, stirring gently. Don’t let the soup boil.

 


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