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Wednesday, May 27, 2009

Meal Ideas: Pumkin Soup

Sure it's about 90 degrees here in Texas lately, and fall is 5 months away; but I make this soup often for Elise because she loves it so much! I've put all the carb amounts (and fiber too) in brackets next to the ingredients.

What you need:
1 tbsp butter
1 tbsp flour (5g cho)
3 C chicken broth
15 oz can pumpkin (39g cho, 5g fiber)
1 tbsp honey (or agave which has 16g cho) (17g cho)
1/4 tsp salt
1/4 tsp nutmeg
(<1g)
1 can (12 oz) evaporated milk (36g cho)

To Make:
*Melt butter in large saucepan over medium heat. Stir in flour and cook for 2 minutes *Gradually add broth, stirring constantly until thick.
*Stir in pumpkin until combined. Add honey, salt, and nutmeg. Reduce heat, cover and simmer for 10 minutes.
*Stir in milk and heat for 3 more minutes.

Carb Count:
The total carb count for this recipe is 97g of carbs. It usually has a carb factor of about .08 (so to figure out how many carbs are in Elise's bowl, I just weigh it in grams and multiply it by .08. For a more detailed explanation of carb factors, click
here).


Why It's a Great Meal:
*Elise will eat it. In fact, Elise LOVES it. In fact, Elise cried the other day when I took her not-quite-finished bowl away to re-heat what was left. "Waaaaaaaah! Soup!" She said.
*I can make a bunch and re-heat the extras for another meal. I also freeze amounts that I pre-measure in a muffin tin. After it freezes, I pop them out, wrap them in saran wrap, and put them in a freezer bag labelled with what it is, when I made it, and how many carbs are in each serving.
*Lunch for me, too!
*Cheap and easy to make.
*The pumpkin has lots of fiber as well as cancer fighting properties, vitamin C and potassium.

I usually pair this with some yogurt, crackers or whole wheat toast and some fruit. It's a nice, light meal that Elise loves.

***Edited to add: don't just take my word on the carb counts, check your labels! I made some more soup today with a different brand of pumpkin and evap. milk, and both carb counts were different from the ones I had used previously.

2 comments:

  1. That looks like a great recipe! I'm so impressed- you're so organized!

    ReplyDelete
  2. I made your soup for the 2nd time today. My kid's love it.(especially my picky eater!) Thanks for the recipe.
    (from Maria's friend Betsy)

    ReplyDelete

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