Tomato and Pumpkin Soup

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* Exported from MasterCook *

 

Tomato and Pumpkin Soup

 

Recipe By :

Serving Size : 8 Preparation Time :0:00

Categories : ** ELF & MCR ** VegRecipe

Soups and Stews

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 cups white onions -- chopped

1 tablespoon canola oil

1/2 teaspoon nutmeg

1 14.5 oz can pumpkin

1 14.5 oz can chopped tomatoes

1/4 cup parsley -- minced

4 cups nonfat chicken broth -- (reduced sodium)

1 cup nonfat yogurt

1 14 oz tofu

sea salt -- pepper to taste

 

Heat the skillet dry on high heat, then add the oil and sauté the onions on

medium heat until limp and translucent. Add nutmeg, pumpkin, tomatoes,

parsley and chicken stock and simmer for five minutes. Add the yogurt and

tofu, puree and season to taste.

 

Source:

" The Menopause Diet "

S(http://lowfatcooking.about.com/library/recipes/bltomsoup.htm):

" "

 

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Per serving: 117 Calories (kcal); 4g Total Fat; (28% calories from fat); 12g

Protein; 13g Carbohydrate; 1mg Cholesterol; 282mg Sodium

Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat;

0 Other Carbohydrates

 

NOTES : Per portion: (according to the article)

Calories 166

Protein 12 g

Carbohydrates 16 g

Total Fat 6 g (0 sat.)

 

Kristin notes: you could further reduce the fat by using lite tofu and less

canola oil.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0