Bahamian Pumpkin & Lime Soup

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Bahamian Pumpkin & Lime Soup

Serves 4

 

This soothing tropical soup is equally delicious served warm, at room

temperature, or well chilled.

 

* 1 1/2 tsp cumin seed

* 1/4 tsp black pepper

* 1/4 tsp nutmeg

* 1/8 tsp allspice

* Pinch of cayenne pepper

* 11/2 tsp olive oil

* 1 medium onion, coarsely chopped

* 1 garlic clove, minced

* 1/2 tsp salt

* 1 1/2 cups canned solid-pack pumpkin puree

* 2 TB honey (or vegan alternative sweetener)

* 1 TB fresh lime juice

* 1/4 cup [vegan/soy] plain nonfat yogurt (optional) or Tofutti Sour Cream

* 1 lime, cut into four wedges

 

Prep Time: 30 minutes

 

* In a small bowl, mix cumin seed, black pepper, nutmeg, allspice,

and cayenne. In a medium saucepan, warm oil over high heat. Add spices

and cook, stirring, for 30 seconds to release flavors.

* Immediately pour in 1 3/4 cups water, then add onion, garlic, and

salt. Cover and bring to a boil. Reduce heat to medium-low and simmer

five minutes.

* Whisk in pumpkin, bring to a simmer, cover and cook over low heat,

stirring occasionally, 15 minutes to blend flavors.

* Remove from heat and stir in honey and lime juice. Serve hot

topped with a dollop of yogurt (if using) and with a lime wedge for

squeezing.

 

Nutritional Information

 

Per Serving: 117 calories, 2.4g total fat, 0.4g saturated fat, 1.3g

monounsaturated fat, 0.2g polyunsaturated fat, 2.4g dietary fiber, 3g

protein, 24g carbohydrate, 0.3mg cholesterol, 307mg sodium

Good source of: beta-carotene

 

WholeHealthMD.com, LLC. Used with permission.