Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Lime | juice of 1 lime (44ml) | 11 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 tbsp butter
- 1 cup chopped onion
- 3 tbsp all-purpose flour
- ½ tsp curry powder
- ¼ tsp cumin
- ¼ tsp ground nutmeg
- 2 garlic cloves, crushed
- 1 cup peeled and cubed sweet potato
- ¼ tsp salt
- 2 cans (28 oz ) nonfat and low-sodium chicken broth or vegetable stock
- 1 can (15 oz) pumpkin purée
- 1 cup 1% milk
- 1 tbsp fresh lime juice
Directions
Melt butter in a Dutch oven or large saucepan over medium-high heat. Sauté onion for 3–4 minutes. Add flour, curry, cumin, and nutmeg and sauté for 1 minute.
Add sweet potato, salt, chicken broth, and pumpkin, and bring to a boil . Reduce heat to medium-low and simmer , partially covered for about 20–25 minutes or until sweet potatoes are cooked through and softened. Remove from heat and let stand for 10 minutes to cool.
Place half of the pumpkin mixture in a blender and process until smooth. Using a strainer , pour soup back into pan. Repeat with rest of soup.
Raise heat to medium then stir in milk and cook for 5 minutes or until soup is heated through.
Remove from heat and add lime juice.