Beautiful in color, this soup is creamy without using dairy products. The crunchy pumpkin seeds provide a nice texture contrast. Serve the soup hot in the winter and chilled in the summer.
Recipe information
Yield
Serves 5; 1 cup per serving
Ingredients
Preparation
Step 1
In a stockpot, heat the oil over medium heat, swirling to coat the bottom. Cook the onions for 2 to 3 minutes, or until soft, stirring occasionally.
Step 2
Stir in the carrots. Cook for 1 to 2 minutes, stirring occasionally.
Step 3
Pour in the broth. Increase the heat to high and bring to a boil. Reduce the heat and simmer for 30 minutes, or until the carrots are tender. Remove from the heat. Stir in the cayenne.
Step 4
In a food processor or blender, process the soup in batches until smooth. To serve hot, sprinkle with the pumpkin seeds and green onions. To serve chilled, transfer the soup to an airtight container and refrigerate until needed. Sprinkle with the pumpkin seeds and green onions at serving time.
Nutrition Information
Step 5
(Per serving)
Step 6
Calories: 90
Step 7
Total fat: 3.5g
Step 8
Saturated: 0.5g
Step 9
Trans: 0.0g
Step 10
Polyunsaturated: 0.5g
Step 11
Monounsaturated: 2.0g
Step 12
Cholesterol: 0mg
Step 13
Sodium: 73mg
Step 14
Carbohydrates: 12g
Step 15
Fiber: 3g
Step 16
Sugars: 5g
Step 17
Protein: 3g
Step 18
Calcium: 40mg
Step 19
Potassium: 395mg
Dietary Exchanges
Step 20
2 vegetable
Step 21
1 fat
