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Pumpkin Clove Soup with Spiced Sour Cream and Toasted Pumpkin Seeds

Servings = 8 | Serving size =1 cup soup

This recipe can be multiplied by 2.

Leftovers are good for about 3 days in the fridge.

Serve with Caesar Salad

1 tsp	unsalted butter
1 large	carrot
1 small	onion
1	29 ounce can pumpkin
4 cups	low sodium chicken stock
1 cup	water
5	whole cloves
1/4 tsp	salt
3 Tbsp	honey
1/2 cup	non-fat sour cream
1/4 tsp	ground cinnamon
1/4 tsp	ground cloves
1/4 tsp	ground nutmeg
1/2 cup	raw pumpkin seeds

Melt the butter over medium heat in a large stock pot. Add the onions and carrots and cook very slowly until the onions are translucent.

Add the pumpkin, chicken stock, water and whole cloves to the pot. Simmer over low to low-medium heat for about one hour until the carrots are soft. Stir frequently.

While the soup is simmering preheat the oven to 400°F.

Place the pumpkin seeds in a large non-stick skillet and roast for about 3 minutes in the oven. Remove the pan from the oven and stir the seeds. Return them to the oven and stir every three minutes until they are golden brown. Remove and let the seeds cool.

Place the sour cream, ground cinnamon, ground cloves and ground nutmeg in a bowl and stir until well blended.

When the carrots in the soup are soft add the honey and stir well. Remove the pot from the burner and let the soup cool for at least 20 minutes. Puree in a blender until smooth in two or three batches.

Serve soup hot with a tablespoon of spiced sour cream and a tablespoon of pumpkin seeds.

Nutrition Facts

Serving size: 1 cup | Servings 8

Calories 136 | Calories from Fat 44

Amount Per Serving (% Daily Value)

Total Fat 5g (8%) | Saturated Fat 1g (7%)

Monounsaturated Fat 1g | Trans Fat 0g

Cholesterol 3 mg (1 %) | Sodium 588 mg (24 %)

Total Carbohydrates 21g (7%) | Sugars 12g

Dietary Fiber 4g (15%) | Protein 5g

Vitamin A 355% | Vitamin C 10 % | Calcium 6% | Iron 17%

Vitamin K 23 mcg  | Potassium  395 mg | Magnesium  74 mg