1 tablespoon canola oil
1 1/2 cups diced onion
1 (15-oz.) can pure pumpkin
1 medium pear, peeled, diced (1 cup)
1/2 cup water
1 to 2 teaspoons sugar (depending on sweetness of pear)
1 teaspoon curry powder
1/2 teaspoon ground cumin
1/8 teaspoon cayenne pepper
1/2 teaspoon salt
1 1/2 cups fat-free half-and-half
1 cup light coconut milk
2 teaspoons grated ginger
1/2 cup salted roasted pepitas (green pumpkin seeds)
1/4 cup chopped fresh cilantro
1. Heat oil in large saucepan over medium-high heat until hot. Add onion; cook 6 to 8 minutes or until browned, stirring occasionally and reducing heat if necessary. Remove onion.
2. Add pumpkin, pear, water, sugar, curry powder, cumin, cayenne and salt; bring to a boil over medium-high heat. Stir in half-and-half and coconut milk. Cook until mixture just comes to a boil; immediately remove from heat. Stir in ginger.
3. Combine browned onions, pepitas and cilantro in small bowl. Serve soup topped with pumpkin seed mixture.
4 (1 1/2-cup) servings
PER SERVING: 295 calories, 14.5 g total fat (4.5 g saturated fat), 9.5 g protein, 35.5 g carbohydrate, 5 mg cholesterol, 445 mg sodium, 6.5 g fiber