• prep: 20 min
  • cook: 50 min
  • total: 1 hr 10 min
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  • servings:
  • Summary

    The flavor combinations in this creamy yet light soup are complex, but making it is very easy. Like the best appetizers, the soup wakes up the palate and is not too filling.

    Ingredients

    • 2 medium onions, finely chopped (2 cups)
    • 2 tablespoons unsalted butter
    • 2 large garlic cloves, minced
    • 1 1/2 tablespoons minced peeled fresh ginger
    • 2 teaspoons ground cumin
    • 1 teaspoon ground coriander
    • 1/8 teaspoon ground cardamom
    • 1 1/2 teaspoons salt
    • 3/4 teaspoon dried hot red pepper flakes
    • 2 (15-oz) cans solid-pack pumpkin (3 1/2 cups; not pie filling)
    • 4 cups water
    • 1 1/2 cups reduced-sodium chicken broth (12 fl oz)
    • 1 (14-oz) can unsweetened coconut milk (not low-fat)
    • 1/4 cup olive oil
    • 2 teaspoons brown mustard seeds
    • 8 fresh curry leaves

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 10
    • Amount Per Serving
    • Calories: 80 % Daily Value *
    • Total Fat: 8 g 12.64%
    • Saturated Fat: 2 g 11.47%
    • Trans Fat: 0 g %
    • Cholesterol: 6 mg 2.03%
    • Sodium: 439 mg 18.29%
    • Calcium: 14 mg 1.4%
    • Potassium: 53 mg 1.52%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 3.02%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 1 g %
    • Dietary Fiber: 0 g 1.2%
    • Sugar: 0 g
    • Protein: 1 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 16.67%
    • Vitamin C 1.29%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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