Ingredients:
1 Tablespoon butter
1 cup onion, chopped
3 Tablespoons all-purpose flour
1/2 teaspoon curry powder
1/4 teaspoon cumin
1/4 teaspoon ground nutmeg
2 garlic cloves, crushed
1 cup peeled and cubed sweet potato
1/4 teaspoon salt
2 14-oz cans of nonfat and low-sodium chicken broth
1 15-oz can of pumpkin
1 cup 1% milk
1 Tablespoon fresh lime juice
Nonfat sour cream (optional)
Chopped cilantro for garnish (optional)


How to make this recipe:
Melt butter in a Dutch oven or large suacepan over medium-high heat. Saute onion for 3-4 minutes then add flour, curry, cumin and nutmeg and saute for 1 minute.

2. Add sweet potato, salt, chicken broth and pumpkin and bring to a boil. Reduce heat to medium-low and simmer, partially covered for about 20-25 minutes or until sweet potatoes are cooked through and softened. Remove from heat and let stand for 10 minutes to cool.

3. Place half of the pumpkin mixture in a blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.

4. Raise heat to medium then stir in milk and cook for 5 minutes or until soup is heated through.
5. Remove from heat and add lime juice.

6. Serve with an optional dollop of nonfat sour cream and/or sprinkled with chopped cilantro
Makes 6 servings.

Nutrition information: Nutrition facts per serving (1/6 of recipe or 300 grams): 128 calories, 31 calories from fat, 3 grams fat, 2 grams saturated fat, 7 milligrams cholesterol, 351 milligrams sodium, 19 grams carbohydrates, 3 grams dietary fiber, 0 gram sugars, 6 grams protein, 405% Vitamin A, 15% Vitamin C, 8% Calcium, 8% Iron.

- Public Health of Seattle & King County: Reprinted with permission.