Pumpkin Bisque
| Prep Time: |
20 minutes |
| Cook Time: |
1 hour 45 minutes |
| Serves: |
6 |
| Serving Size: |
½ cup = 1 serving = 114 calories, 4g fat, 1g saturated fat, 19g carbs, 4g protein, 2g fiber, 628mg sodium. |
This recipe is OK for those on the Low Microbial Diet.
Ingredients:
| 1 tablespoon peanut oil |
1 medium size pumpkin (about 3 pounds) |
| 1/3 cup finely chopped celery |
salt to taste |
| 1/3 cup finely chopped onions |
freshly ground black pepper |
| 1 teaspoon fresh thyme |
about 1 quart low-sodium chicken broth (canned, unless you have a handy homemade recipe) |
| 2 tablespoons Toasted Pumpkin Seeds (see recipe below – baking time 1 hour), optional |
1 bay leaf |
Cooking Instructions:
| 1. |
Preheat oven to 350 |
| 2. |
Pierce the pumpkin several times and cook in the microwave on high power for 3-5 minutes until the shell softens. Cut the pumpkin in half, scoop out the seeds and reserve them for making the toasted pumpkin seeds. Place the pumpkin halves cut-side down on a baking sheet. Bake in the preheated oven until tender and easily pierced with a fork, about 40 minutes. Let cool. Reserve the juice on the baking sheet. |
| 3. |
Scoop the pulp out of the pumpkin skin with a spoon and set aside. |
| 4. |
Heat the peanut oil in a deep saucepan over low heat. Add the onions, celery, thyme and bay leaf. Season lightly with salt and pepper and cook for 10 minutes. |
| 5. |
Add the pumpkin pulp and the chicken stock and bring to a boil over high heat. |
| 6. |
Reduce the heat and simmer until the onion and celery are completely tender, about 15 minutes. |
| 7. |
After removing the bay leaf, puree the mixture in a blender, in batches, being careful not to overfill the blender. |
| 8. |
Reheat the bisque. Add stock if it is too thick. |
| 9. |
Serve hot, sprinkled with toasted pumpkin seeds. |
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Pumpkins Seeds
Wash seeds under running water, dry them on paper towels. Lightly oil a baking sheet and spread the seeds over it. Bake the seeds at 250 degrees until completely dried, at least 1 hour, shaking the pan occasionally. Turn the heat up to 350 and brown the seeds lightly, about 5 minutes. Cool, salt (optional). Leftovers can be stored in an airtight container.
Serving size: 1 teaspoon = 16 calories, 1g fat, 0g saturated fat, 1g carbs, 1g protein, 0g fiber, 98mg sodium
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Recipe adapted from: www.foodfit.com
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