Cancer Institute A national cancer institute
designated cancer center

Pumpkin Bisque

Prep Time: 20 minutes
Cook Time:  1 hour 45 minutes
Serves: 6
Serving Size:   ˝ cup = 114 calories, 4g fat, 1g saturated fat, 19g carbs, 4g protein, 2g fiber, 628mg sodium.

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   1 bay leaf 
2 tablespoons Toasted Pumpkin Seeds (baking time 1 hour), optional About 1 quart low-sodium chicken broth  (canned, unless you have a handy homemade recipe)

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

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.

Recipe adapted from: www.foodfit.com

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