- 1 teaspoon vegetable oil
- 1 cup chopped onion
- 1 teaspoon ground ginger
- 1/2 teaspoon curry powder
- 1/4 teaspoon ground cumin
- 1/4 teaspoon ground nutmeg
- 2 cloves garlic, minced; or 1/2 teaspoon garlic powder
- 2 cups sweet potato, peeled and cubed
- 2 cups low-sodium, nonfat chicken broth or vegetable broth (see notes)
- 1 1/2 cups water
- 1 can (15-ounce) pumpkin
- 1 cup nonfat or 1% milk
- 3 tablespoons low-fat sour cream
- Heat oil in large pot over medium-high heat.
- Add onion and sauté for 3 minutes.
- Add ginger, curry, cumin, nutmeg, and garlic. Cook for 1 minute.
- Stir in the sweet potato, broth, water, and pumpkin. Bring to a boil. Reduce heat and simmer for 15 to 20 minutes (or until the sweet potato is soft), stirring constantly.
- Stir in the milk until heated through (don’t boil).
- Ladle into bowls and top with 1/2 tablespoon low-fat sour cream.
- Refrigerate leftovers within 2 hours.
Broth can be canned or made using bouillon. For each cup of broth, use 1 cup very hot water and 1 teaspoon (or 1 cube) bouillon.
Prep time: 15 minutes
Cooking time: 30 minutes
Makes: 8 1-cup servings
Nutrition facts per serving: 90 calories, 2.5g total fat, 1g saturated fat, 0g trans fat, 5mg cholesterol, 60mg sodium, 16g total carbohydrate, 4g dietary fiber, 6g sugars, 4g protein, 230% daily value vitamin A, 6% daily value vitamin C, 8% daily value calcium, 4% daily value iron
Sources: Food Hero, Oregon State University