Ingredients
Quantity | Ingredients |
---|---|
1 tablespoon | olive oil |
3.5 cups (about 2 large) | chopped yellow bell pepper |
1.5 cups (about 2 medium) | chopped carrot |
1 cup ( about 1 medium) | chopped onion |
1/2 teaspoon | Spanish smoked paprika |
2 | cloves, chopped |
5 cups | fat-free, less-sodium chicken broth, divided |
1/4 teaspoon | freshly ground black pepper |
1 (15-ounce) can | salt-free pumpkin puree |
2 tablespoons | fresh lemon juice |
2 tablespoons | unsalted pumpkin seeds, toasted |
1 tablespoon | chopped fresh parsley |
Directions
Place one-third of vegetable mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid spills). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining vegetable mixture.
Return pureed vegetable mixture to Dutch oven; stir in remaining 2 cups broth and pumpkin. Cook over low heat for 10 minutes or until thoroughly heated, stirring frequently. Remove from heat; stir in juice. Ladle 1 cup soup into each of 7 bowls; top each serving with about 1 teaspoon pumpkin seeds and about 1/2 teaspoon parsley. Serve immediately.
Yield: 7 servings
Nutritional Information: CALORIES 88(28% from fat); FAT 2.7g (sat 0.5g,mono 1.6g,poly 0.5g); PROTEIN 3.6g; CHOLESTEROL 0.0mg; CALCIUM 45mg; SODIUM 296mg; FIBER 4.4g; IRON 1.6mg; CARBOHYDRATE 14g
Source: find.myrecipes.com