Low Fat Spicy Pumpkin Soup Food

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.

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.

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.

HEALTHY PUMPKIN SOUP

Steps:

• In a large saucepan, heat olive oil and gently cook onion without browning, for 3-4 minutes.
• Add pumpkin, carrot and rosemary and cook,stirring for 2-3 minutes.
• Add stock and bay leaves.
• Bring to the boil, cover and simmer for 12-15 minutes until vegetables are tender.
• Remove any rosemary stalks and bay leaves.
• Place a third of the soup in the blender with a third of the skim milk powder and puree.
• Pour into a large bowl.
• Repeat with the remaining soup and milk powder and pour the whole lot back into the saucepan, heat through and serve.
• For Vegetarian use vegetable stock.