Curried Pumpkin and Apple Soup

It’s almost Halloween and the air is getting a nip in it in the morning.  It’s time to think about stews and soups and all things pumpkin.  Here’s one for a yummy Pumpkin Soup.  By itself there’s not much protein, but there is LOADS of flavor.  Add some shrimp, chicken or beef to make it a protein rich meal.  Don’t forget to count the calories when you add to the soup!

Ingredients:

• 4 cups Chicken Stock
• 1 Fifteen oz. Can Pumpkin (Not Pumpkin Pie Filling)
• 1/2 cup Lite Coconut Milk (Shake The Can First)
• 1 teaspoon Olive Oil
• 1 Medium Sweet-Tart Apple Like Granny Smith, Peeled, Cored and Chopped
• 1 Large Leek Sliced (White and Light Green Parts Only Please)
• 2 Cloves Garlic Minced
• 2 teaspoons Curry Powder
• 1 teaspoon Garam Masala (Garam Masala is a popular Indian dry spice blend.  There are many variations, from region to region and cook to cook.  Clove, Cinnamon, Nutmeg/Mace and Cardamom are fairly common denominators, with several other spices -- including Cumin, Coriander, Pepper and Nigella.)
• Sea Salt and Pepper

Directions:

1. Heat oil in a 4-5 quart stock pot or Dutch oven
2. Add the apple, onions and leeks and sauté until the onions and leeks are soft and the apples have taken on a golden hue (5-7 minutes)
3. Add the garlic, curry, and Garam masala and stir to mix well with other ingredients
4. Add the pumpkin and chicken stock and increase the heat to medium high
5. Bring the soup to a light boil and then reduce heat to medium low and simmer for 15 to 20 minutes
6. Taste and add sea salt and pepper as needed
7. If you want to smooth out the soup you can run an immersion blender through it (I don’t have one either), or, in your blender, run the soup through in small batches
8. Stir in the coconut milk and taste again, adding more sea salt and pepper if needed
9. Serve, garnishing with pepitas if desired

Nutrition:  Makes 4 servings each with around

• 133 calories and
• 5.3 grams protein

If you added 12 ounces of shrimp sautéed in a pan that had been sprayed with Pam or Olive Oil spray you would up the protein and calories per serving to

• 237 calories per serving and
• 23 grams protein

You may also want to try with thin sliced chicken or beef.