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Healthy Recipe

November 1, 2018

Fresh Pumpkin Soup




8 cups chopped fresh pumpkin (about 3 pounds)

4 cups chicken broth

3 small tart apples, peeled and chopped

1 medium onion, chopped

2 tbsp. lemon juice

2 tsp. minced fresh gingerroot

2 garlic cloves, minced

1/2 tsp. salt




1/2 cup fresh pumpkin seeds

1 tsp. canola oil

1/8 tsp. salt


  1. In a 5 qt. slow cooker, combine the first eight ingredients.  Cover and cook on low for 8-10 hours or until the pumpkin and apples are tender.

  2. Meanwhile, toss pumpkin seeds with oil and salt.  Spread onto an ungreased 15x10x1 in. baking pan.  Bake at 250° for 45-50 minutes or until golden brown.  Set aside.

  3. Cool soup slightly; process in batches in a blender.  Transfer to a large saucepan. Heat through.  Garnish servings with toasted pumpkin seeds.


Per serving:  1 cup soup with 1 tbsp. seeds equals 102 calories, 2 g. fat, 0.55 sat. fat, 0 cholesterol, 567mg sodium, 22 g. carb, 3 g. fiber, 3 g. protein.


Taste of Home Skinny Slow Cooker.2017. RDA Enthusiast Brands, LLC .Milwaukee, WI. p.33

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