1 tbsp olive oil
1 cooking spray
3/4 cup chopped leeks
2 medium garlic cloves, crushed
3 cup fresh cubed pumpkin
3 cup low fat unsalted chicken broth
1 cup water
2 tsp sweetener (sugar substitute)
1 pinch salt (to taste )
1/4 tsp black pepper
1/8 tsp ground cloves (or ground nutmeg, optional )
1 cup light soy milk
1 In a medium pot, prepare leeks and garlic (spray non-stick skillet with spray and heat oil over medium, add leeks - cook until brown, stir in garlic cloves, add a few drops of water, cook for a few minutes more).
2 Add the pumpkin, broth, water, and seasonings; mix well.
3 Bring to a boil, then reduce heat and simmer for 30-45 minutes, until pumpkin is soft.
4 Puree until smooth in a food processor and return to pot.
5 Add the soy milk, heat thoroughly, but do not boil.
To garnish - A swirl of lightly beaten soft cheese or sour cream (for non-dairy, use the non-dairy versions) or a light sprinkling of pine nuts.
Makes 6 servings
Amount Per Serving
Total Carbs 6.4g
Dietary Fiber 0.4g
Total Fat 3.6g
Saturated Fat 0.7g
Unsaturated Fat 2.9g
Fat 1/2, Milk , Starch , Vegetable 1/4