KaraCooks
New member
This is a really easy and nutritious soup. I make this a lot to take to work for lunches because it can be eaten hot or cold.
Recipe
1 can (15 oz) pumpkin puree (NOT pie pumpkin, just plan pumpkin) ($2.00)
4 cups chicken stock or broth (you can use veg broth or even plan water if you want) ($1.00 - cheaper if you make your own)
1 med onion ($0.50)
1 clove garlic ($0.10)
1 tbsp ginger, grated ($0.20)
1 tbsp olive oil or canola oil ($0.20)
Saute the onion in the oil until just translucent. Add the garlic and ginger and saute another 2-3 mins. Add pumpkin and stock and bring to a low boil. Reduce to a simmer and cook for 10-15 mins.
You can also make this with fresh butternut or acorn squash - just peel, seed, and roast your squash in the oven first, then put the flesh of the roasted squash in the stock just as you would the pumpkin puree. You might have to cook it a little longer than you would the already cooked and pureed pumpkin. Use a blender or a food processor or a stick blender to completely smooth the soup.
This soup is really good the second day after the flavors have had a chance to blend. It's also really good if you heat it up and then add a dollop of yogurt or sour cream (I like greek yogurt myself) to make it creamier. Add salt and pepper to taste.
The nutrition values are somewhat affected by the type of stock or broth you use. I make my own stocks and broths, so there is no added sodium or fat. If you use canned or packaged broth/stock, watch the sodium content carefully.
Nutrition
Based on 4 servings: Cals - 99. Fat - 4g. Carb - 13g. Fiber - 3.6g. Protein - 2.3g. Full nutritional information available here:
Cost
$4 total for 4 regular servings. I usually make this soup for lunches at work and eat 1/2 on one day and 1/2 on the next, so that works out to $2 for a large serving. Prices are based on my spreadsheet.
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Recipe
1 can (15 oz) pumpkin puree (NOT pie pumpkin, just plan pumpkin) ($2.00)
4 cups chicken stock or broth (you can use veg broth or even plan water if you want) ($1.00 - cheaper if you make your own)
1 med onion ($0.50)
1 clove garlic ($0.10)
1 tbsp ginger, grated ($0.20)
1 tbsp olive oil or canola oil ($0.20)
Saute the onion in the oil until just translucent. Add the garlic and ginger and saute another 2-3 mins. Add pumpkin and stock and bring to a low boil. Reduce to a simmer and cook for 10-15 mins.
You can also make this with fresh butternut or acorn squash - just peel, seed, and roast your squash in the oven first, then put the flesh of the roasted squash in the stock just as you would the pumpkin puree. You might have to cook it a little longer than you would the already cooked and pureed pumpkin. Use a blender or a food processor or a stick blender to completely smooth the soup.
This soup is really good the second day after the flavors have had a chance to blend. It's also really good if you heat it up and then add a dollop of yogurt or sour cream (I like greek yogurt myself) to make it creamier. Add salt and pepper to taste.
The nutrition values are somewhat affected by the type of stock or broth you use. I make my own stocks and broths, so there is no added sodium or fat. If you use canned or packaged broth/stock, watch the sodium content carefully.
Nutrition
Based on 4 servings: Cals - 99. Fat - 4g. Carb - 13g. Fiber - 3.6g. Protein - 2.3g. Full nutritional information available here:
Cost
$4 total for 4 regular servings. I usually make this soup for lunches at work and eat 1/2 on one day and 1/2 on the next, so that works out to $2 for a large serving. Prices are based on my spreadsheet.
.
