pumpkin and tofu soup

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* Exported from MasterCook *

 

Pumpkin and Tofu Soup

 

Recipe By :Wendy Sweetser

Serving Size : 6 Preparation Time :0:00

Categories : Soups

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 large onion -- peeled and chopped

1 large potato -- peeled and cut

(into small chunks)

3 1/2 cups pumpkin cubes

1 large carrot -- sliced

3 3/4 cups defatted low-sodium vegetable broth

1 1/2 cups fresh orange juice

1 tablespoon brown sugar

9 ounces lowfat firm tofu

salt and pepper

GARNISH:

6 tablespoons plain nonfat yogurt

black pepper

fresh chives

 

1. Put the onion, potato, pumpkin, carrot, broth, orange juice and sugar in a

saucepan and bring to a boil. Cover the pan, lower the heat and simmer for 40

minutes or until the vegetables are very tender.

 

2. Allow the soup to cool for 30 minutes, then liquidize in batches with the

tofu in a food processor or blender. Return to the pan and add enough cold water

to bring to the desired consistency.

 

3. Reheat the soup gently when ready to serve and season to taste. Spoon into

bowls and garnish each serving with a spoonful of yogurt, a grinding of black or

mixed peppercorns and some snipped chives.

 

TIP - You will need a 2 1/2 pound pumpkin to make the soup. Cut it into halves,

cut away the rind and stalk, and pull out the seeds and fibers from the center.

The seeds can be cracked open and the kernels used as garnish.

 

 

Description:

" Squash, carrot, potato soup with tofu "

Source:

" Tofu for Health Cookbook: recipes with style and taste 2001 "

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Per Serving (excluding unknown items): 132 Calories; 2g Fat (12.6% calories from

fat); 8g Protein; 23g Carbohydrate; 3g Dietary Fiber; trace Cholesterol; 687mg

Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Vegetable; 1/2 Fruit; 0 Non-Fat Milk;

0 Fat; 0 Other Carbohydrates.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

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=^..^= PatH (Pat Hanneman)

http://home.earthlink.net/~kitpath/

KP Cookbooks - tested lowfat recipes in MC format