Pumpkin Soup (Super Low Cal & Low Fat!)

Happy Halloween

1 tbsp extra virgin olive oil
1 medium red onion
1 clove garlic
4 medium carrots
3 medium ribs celery
3 cups mashed pumpkin
3 cups water
1 cube vegetable broth or amount needed to equal two cups of broth
1 1/2 tsp curry powder
1/2 tsp salt
Ground black pepper
1 cup milk

Sauté chopped onion & garlic in oil. Add water, broth, CHOPPED vegetables & spices. Bring to boil and simmer COVERED for about 20 min (until carrots are tender). Add pumpkin and milk and stir until well blended. Working in batches, blend until smooth (I like to leave a small portion with some chucks, but you can do what you want). Pour back into pan and heat through. Garnish with roasted pumpkin seeds if you like (I use ww crackers).

I use fresh pumpkin, but I'm sure you can substitue canned. If you want to use fresh, the round green ones are best. Cut in half, clean out seeds and pulp. Cover each half with tin foil and bake, flesh side down, at 190°C for 1 1/2 hours. Scoop out flesh and mash with a fork.

My values came out to 21.35 servings each of 100 grams (sorry....I don't use cups).

Per 100 gram serving:

cals = 22.11
carbs = 3.28
pro = .75
fat = .85

You can do your own values by measuring all ingredients and then taking the total weight of the soup at the end in grams or cups. Enter in all food and get the total values of cals, carbs, etc. Then divide each value by the grand total.

Example:

My soup weighed 2,135 grams which would equal 21.35 100 gram servings
Total calories for all the soup were 472.

472 / 21.35 = 22.11

Total carbs were 70

70 / 21.35 = 3.28

and so on......