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Main Dish Soups - Pumpkin, Mushroom and Sausage Soup

Monday, February 18, 2019

Last summer I did a month of main dish salads every day, and posted the recipes here. It's cold and snowy here today and supposed to remain so for the next week or so, so I'm in the mood for soups. Big, main dish soups. So I'll be posting soup recipes for the next month. A main dish soup, to me, generally includes between a third and half a pound of veggies per serving, 40+ grams of protein, 5+ grams of fiber, and 10 or fewer net carbs. More or less!

Tonight I'm having leftover PUMPKIN, MUSHROOM AND SAUSAGE SOUP. Here's the recipe.

(recipe, slightly changed, is from lcfriends.com)

1 lb bulk sausage
1/2 cup onion, minced
1 clove garlic, minced
1 tablespoon Italian Seasoning
2 cups fresh mushrooms, chopped
1- 15 ounce can pumpkin, or 1 lb of cooked pumpkin
4 cups chicken broth
1/2 cup heavy cream
1/2 cup water
3 oz cream cheese (optional)

Brown sausage, drain, then add the onion, garlic, Italian seasoning and mushrooms and sauté until done. Add pumpkin to this mixture and mix well. Then stir in the broth and mix well. Simmer 20-30 minutes. Stir in the heavy cream, water, and cream cheese and simmer on low another 10-15 min. Taste and add salt/pepper as needed. A dollop of sour cream is good with this.

This makes about 7 to 8 cups of thick soup, or 3 big servings. One third has about 658 calories, 33 grams of protein, 2 grams of fiber, and 11 net carbs. Not quite up to my goals for a serving of soup, but I'll make up for it at lunch.

A tablespoon of chia seeds adds 5 grams of fiber and 5 carbs, for -0- net carbs. And a tablespoon of pure gelatin (not flavored!) adds 7 grams of protein.
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Member Comments About This Blog Post
    sounds tasty
    274 days ago
    Thanks for sharing! :)
    275 days ago
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