Low Fat Pumpkin Soup In Microwave Food

LOW FAT PUMPKIN SOUP IN MICROWAVE

Low Fat Pumpkin Soup in Microwave image

Make and share this Low Fat Pumpkin Soup in Microwave recipe from Food.com.

Provided by Ninna

Categories Vegetable

Time 35m

Yield 4 serving(s)

Number Of Ingredients 6

Ingredients

1 kg pumpkin, peeled and chopped (I use Kent, any type will be fine)
1 onion, chopped finely
1 garlic clove, crushed (optional)
2 cups chicken stock
1 -1 1/2 teaspoon curry powder (I sometimes use 2 tsp)
1 cup evaporated skim milk

Steps:

Place pumpkin, onion and garlic in 2 ltr (2 quarts) casserole dish; cover and cook on high for 10 minutes.
Add chicken stock, curry powder and pepper; cook on high for 10 minutes, (I like to cook an extra few minutes, it is easier to blend with stick blender if a little softer); cool slightly.
Blend with stick blender; add evaporated milk, stir in and serve garnished with chives.

Nutrition Facts : Calories 171.3, Fat 1.9, SaturatedFat 0.6, Cholesterol 6.2, Sodium 248.8, Carbohydrate 30.8, Fiber 1.8, Sugar 13.8, Protein 10.7

LOW-FAT PUMPKIN PANCAKES

Low-Fat Pumpkin Pancakes image

Make and share this Low-Fat Pumpkin Pancakes recipe from Food.com.

Provided by aslerch

Categories Breakfast

Time 25m

Yield 8 serving(s)

Number Of Ingredients 12

Ingredients

1 1/4 cups whole wheat flour
1 tablespoon sugar
2 teaspoons baking powder
1/2 teaspoon cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/8 teaspoon nutmeg
1/8 teaspoon ground cloves
1 cup unsweetened soymilk
6 tablespoons pumpkin puree
2 tablespoons unsweetened applesauce
1 egg

Steps:

Whisk dry and wet ingredients separately.
Fold wet ingredients into dry
Spray nonstick pan with olive oil spray.
Pour in 1/3 cup batter for each pancake.
Cook pancakes about three minutes per side.
Serve with butter and syrup.

Nutrition Facts : Calories 99.5, Fat 1.6, SaturatedFat 0.3, Cholesterol 26.4, Sodium 262.9, Carbohydrate 18, Fiber 2.9, Sugar 1.9, Protein 4.8

ROASTED THAI PUMPKIN SOUP (LOW FAT)

Roasted Thai Pumpkin Soup (Low Fat) image

I found this delicious low fat soup on a weight watcher's forum years ago, it has become a favourite. We can now buy skim evaporated coconut milk, in Australia, so the coconut essence isn't necessary if you are able to find this. I don't usually add the star anise because I am not fond of the flavour of aniseed although it was in the original recipe.

Provided by Ninna

Categories Lunch/Snacks

Time 1h20m

Yield 6-8 serving(s)

Number Of Ingredients 15

Ingredients

1 whole butternut pumpkin
1/2 pumpkin, I use kent
3 onions, chopped
4 garlic cloves, crushed
3 -4 teaspoons chili, I use jar chilli
1 liter chicken stock
1 pinch cumin
1 pinch coriander
1 pinch cardamom
1 star anise (optional)
1 teaspoon turmeric
2 tablespoons lemongrass, I use minced from a jar
salt & freshly ground black pepper
1 (375 g) can skim evaporated milk
3 drops coconut essence

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.

Nutrition Facts : Calories 141.1, Fat 2.4, SaturatedFat 0.7, Cholesterol 8, Sodium 330.5, Carbohydrate 19.9, Fiber 1.2, Sugar 12.2, Protein 9.9

LOW-FAT SPICY PUMPKIN SOUP

Low-Fat Spicy Pumpkin Soup image

A thai inspired recipe that I used when I wanted to do something with all these pumpkins I grew over the summer.

Provided by PhoodPhight

Categories Thai

Time 1h10m

Yield 24 cups, 12 serving(s)

Number Of Ingredients 11

Ingredients

1 lb pumpkin, cubed
1 lb butternut squash, cubed
4 cups chicken stock
14 ounces light coconut milk
1/4 teaspoon ground cumin
1/4 teaspoon ground cardamom
1/4 teaspoon ground coriander
3 tablespoons chili paste
2 tablespoons lemongrass (or a squeeze of lemon if you can't find it)
1 onion, diced
5 garlic cloves, crushed

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.

Nutrition Facts : Calories 62.6, Fat 1.1, SaturatedFat 0.3, Cholesterol 2.4, Sodium 116.9, Carbohydrate 11.3, Fiber 1.1, Sugar 3, Protein 3

LOW FAT PUMPKIN AND DOUBLE POTATO SOUP IN MICROWAVE

Low Fat Pumpkin and Double Potato Soup in Microwave image

Make and share this Low Fat Pumpkin and Double Potato Soup in Microwave recipe from Food.com.

Provided by Ninna

Categories Yam/Sweet Potato

Time 45m

Yield 6-8 serving(s)

Number Of Ingredients 8

Ingredients

1 kg pumpkin, peeled and chopped (I use Kent, any type will be fine)
1 kumara, peeled & chopped (orange sweet potato)
2 large potatoes, peeled & chopped
1 onion, chopped finely
1 garlic clove, crushed (optional)
2 1/2 cups chicken stock
1 -1 1/2 teaspoon curry powder (or nutmeg instead)
1 cup evaporated skim milk

Steps:

Cook potatoes, onion & garlic in a little chicken stock for 10 mins on full power in microwave.
Add pumpkin & kumara and cook another 10 mins on full power.
Add stock and curry powder and cook further 10 mins on full power.
Puree soup using a stick blender or food processor, add milk and reheat.

Nutrition Facts : Calories 234.7, Fat 1.6, SaturatedFat 0.5, Cholesterol 4.7, Sodium 213.8, Carbohydrate 47.1, Fiber 4.6, Sugar 11.3, Protein 10.4

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