This rich autumn soup takes only 30 minutes to make, yet is filling and warm on a cool autumn evening. Tastes great with cornbread and a salad (Sesame Ginger Coleslaw would be a great accompaniment!). This soup is especially high in beta carotene and iron, and supplies hefty doses of B vitamins, calcium, magnesium, vitamin E, and selenium.
1 16-ounce bag of frozen corn
3 cups fat-free chicken broth
3 cloves garlic, minced
1 tablespoon “Better Than Bouillon” Chicken Base (optional)
salt and pepper
1 29-ounce can pumpkin
2 tablespoons brown sugar
Ginger Lime Sauce:
1/4 cup fresh lime juice
1 tablespoon fresh ginger, peeled and grated
1/2 cup fat-free sour cream
lime peel, finely grated
1) Steam corn until hot. In batches, place corn in blender with enough chicken broth to puree until smooth. Run through sieve and discard skins.
2) In large non-stick sauce pan, place corn and stock juice, remaining chicken broth, garlic, chicken base, and salt and pepper. Cook over medium heat, stirring occasionally until mixture comes to a boil. Reduce heat and add pumpkin and sugar. Stir and heat through, about 15 minutes.
3) Sauce: In small sauce pan, heat juice and ginger over medium heat to disperse ginger. In small bowl, pour juice through sieve to remove ginger. Add sour cream and blend thoroughly.
4) To serve, drizzle a tablespoon of lime-ginger sauce over each bowlful of soup, run a fork side-ways though cream. Sprinkle lightly with finely grated lime peel. Makes four 2-cup servings.
Nutritional Analysis per serving: 248 Calories; 8 percent fat (2.2 grams); <1 gram saturated fat; 17 percent protein; 75 percent carbohydrate; 10 grams fiber.