When it comes to calories, soup is such a bargain that even during the summer months, I hate to give it up. But now that cold weather is returning, I can easily delve into my repertoire of filling soups for delicious and satisfying meals.
My current favorite is Pumpkin-Carrot Soup, a recipe I created after experimenting with different ingredients. This recipe makes 8 to 10 generous servings, so I can easily keep a container or two in the freezer to use
when I’m rushed for time and can’t figure out what to serve for supper.
2 medium onions, chopped
3 cloves garlic, crushed
1 tablespoon olive oil
1 tablespoon water
1 1/2 pounds carrots, cut into 1-inch pieces
4 1/2 cups stock (vegetable or chicken)
2 15-ounce cans pumpkin
1 1/2 cups white wine
2 14.5-ounce cans chopped tomatoes
1 tablespoon sugar or sugar substitute
1 tablespoon lemon pepper
Sauté the onion and garlic in olive oil and water in a heavy-bottomed pan until softened. Add carrots and stock. Cook carrots until they are soft. Add pumpkin and wine. Purée the mixture using a blender, food wand or mixer. Add chopped tomatoes, sugar and lemon pepper to the puréed soup. Stir and reheat thoroughly. Serve piping hot. For variations, add 1/2 teaspoon of chipotle if you prefer a spicier taste. For a creamier taste, replace the white wine with buttermilk.
I estimate that one cup of soup contains approximately 50 calories. Add a fresh salad and some hearty bread, and your meal is complete. Bon appétit.
Photo Credit: RichardBowen on Flickr.