Recipe: Pumpkin Soup (low fat)

Pumpkin Soup
From the American Institute for Cancer Research

Canned pumpkin is the easiest way of adding distinctive flavor to a dish. This recipe uses both sweet potato and canned pumpkin to provide a velvety soup that is quick to make. Cubes of fresh apple add a nice contrast in taste, texture and color.

1 Tbsp. canola oil
1 Granny Smith apple, peeled, cored and coarsely chopped
1 leek, white part only, finely chopped
5 cups fat-free, reduced-sodium chicken broth
1 sweet potato, peeled, halved lengthwise, and cut in 1/2-inch slices
1 can (about 16 oz.) pur ed pumpkin
1/2 tsp. ground cinnamon
1/2 tsp. ground nutmeg or cloves
Salt and freshly ground black pepper, to taste
4 tsp. minced fresh chives, for garnish (optional)

In a large, heavy saucepan, heat oil over medium-high heat. Saut apple and leek until leek softens, about 4 minutes.

Add broth, sweet potato, pumpkin and spices. Bring to a boil, reduce the heat to a simmer and cook until sweet potato and apple are soft when pierced with a knife, about 20 to 25 minutes.

Transfer soup to a blender or food processor and pur e. Pour into 6 bowls. Garnish each bowl with chives (if desired) and serve.

Makes 6 servings.

Per serving: 88 calories, 3 g. total fat (less than1 g. saturated fat), 15 g. carbohydrate, 3 g. protein, 3 g. dietary fiber, 488 mg. sodium.