Best Low Fat Pumpkin Soup In Microwave Recipes

HUNGRY GIRL'S SASSY SALSA PUMPKIN SOUP RECIPE

Hungry Girl's Sassy Salsa Pumpkin Soup Recipe image

A spicy chunky pumpkin soup that's as easy as it is delicious. The type of salsa you choose will determine how spicy the soup is.

Provided by Martha | Simple Nourished Living

Categories Soup

Time 30m

Number Of Ingredients 10

Ingredients

Non-stick cooking spray
1 tablespoon minced garlic
1 tablespoon chili powder
1/2 teaspoon cumin
4 cups fat-free broth, chicken or vegetable
1 can (15 ounces) pumpkin puree
1 can (15 ounces) black beans, drained and rinsed
1 cup corn
3/4 cup salsa
Optional toppings such as shredded reduced-fat or fat-free cheese and reduced-fat or fat free sour cream

Steps:

Spray a soup pot set over medium heat with non-stick cooking spray.
Add the garlic, chili powder and cumin, and stir until the spices are fragrant, about 1 minute.
Add broth to the pot and bring it to a simmer.
Add the pumpkin and stir until it is well blended.
Add the black beans, corn and salsa and bring mixture to a boil.
Lower the heat and simmer gently for 10 minutes.
Top with a sprinkle of cheese and a little fat free sour cream on top, if desired

Nutrition Facts : ServingSize 1 /4th recipe, Calories 163 kcal, Carbohydrate 31 g, Protein 7 g, Fat 0.75 g, Fiber 12 g

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 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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