Pumpkin And Yellow Pepper Soup With Smoked Paprika
|Olive oil||1 Tablespoon|
|Chopped yellow bell pepper||3 1⁄2 Cup (56 tbs) (About 2 Large Ones)|
|Chopped carrot||1 1⁄2 Cup (24 tbs) (About 2 Medium Ones)|
|Chopped onion||1 Cup (16 tbs) (About 1 Medium Ones)|
|Smoked spanish paprika||1⁄2 Teaspoon|
|Fat free reduced sodium chicken broth||5 Cup (80 tbs) (Divided)|
|Freshly ground black pepper||1⁄2 Teaspoon|
|Canned salt free pumpkin puree||15 Ounce (1 Can)|
|Fresh lemon juice||2 Tablespoon|
|Unsalted pumpkin seed kernels||2 Tablespoon|
|Garlic||2 Clove (10 gm), chopped|
Heat oil in a Dutch oven over medium-high heat.
Add bell pepper, carrot, and onion; cook 10 minutes or until tender, stirring occasionally.
Add paprika and garlic; saute for 1 minute.
Add 3 cups broth and black pepper; bring to a boil.
Cover, reduce heat, and simmer 20 minutes or until the vegetables are tender.
Place one-third of vegetable mixture in a blender.
Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender.
Place a clean towel over opening in blender lid (to avoid spills).
Blend until smooth.
Pour into a large bowl.
Repeat procedure with remaining vegetable mixture.
Return mixture to Dutch oven; stir in remaining 2 cups broth and pumpkin.
Cook over low heat for 10 minutes or until thoroughly heated, stirring frequently.
Remove from heat; stir in juice.
Top each serving with pumpkinseeds.
Calories 119 Calories from Fat 27
% Daily Value*
Total Fat 3 g4.7%
Saturated Fat 0.48 g2.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 79.9 mg3.3%
Total Carbohydrates 18 g6%
Dietary Fiber 5.8 g23.3%
Sugars 6.9 g
Protein 3 g6.6%
Vitamin A 254.7% Vitamin C 13.1%
Calcium 3.8% Iron 6.6%
*Based on a 2000 Calorie diet