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Active time
10 minutes
Total time
35 minutes

2 teaspoons extra-virgin olive oil

1 large onion, chopped

4 cloves garlic, minced

1 teaspoon ginger (fresh or ground)

1 teaspoon ground cinnamon    

2 teaspoons curry powder

1 (29-ounce) can pumpkin

2 medium potatoes, peeled and cubed

2 medium carrots, peeled and sliced

1 pint low-sodium vegetable stock

½ pint fat-free evaporated milk (add at end)

1 tablespoon parsley

  1. In a soup pot, heat the olive oil over medium heat. Add the onions and garlic and cook, stirring occasionally, 3 to 4 minutes, until translucent. Add  the ginger and other spices, cooking for one minute.
  2. Add the pumpkin, potatoes, and carrots, along with the vegetable stock. Cover and simmer until the vegetables are soft.
  3. Purée the the soup with a blender (a hand blender works best). Add the milk and stir to incorporate.
  4. Garnish with parsley before serving, if using.

An Oldways recipe


Calories: 174
Fat: 1g
Sodium: 116mg
Carbohydrates: 36g
Protein: 6g

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