Ingredients:

8 ounces (228g) mushrooms, sliced (Saladmaster food processor and #4 cone)
½ cup (120mL) chopped onion (#3 cone, then cross-cut with a knife)
3 cups (720mL) vegetable broth, divided use
2 tablespoons (30mL) whole wheat flour
¾ teaspoon (3.75mL) curry powder
1 ¾ cups (420mL) pumpkin puree (solid pack pumpkin)
1 ½ cups (360mL) fat-free half and half (or fat-free evaporated milk)
1 tablespoon (15mL) agave nectar
½ teaspoon (2.5mL) salt
¼ teaspoon (1.25mL) ground white pepper
½ teaspoon (2.5mL) toasted cumin seeds

Directions:

1. Pre-heat 5-Qart Raster over medium heat. Sauté mushrooms and onion until tender, 5 minutes.
2. Pour 1 cup (240mL) vegetable broth into a small mixing bowl. Blend in whole wheat flour and curry powder using wire whisk. Blend broth mixture into sautéed mushrooms and onions. Stir in remaining broth. Simmer 2-3 minutes to slightly thicken.
3. Using whisk, blend in pumpkin, then fat-free half and half, agave nectar, salt, pepper and cumin seeds. Continue cooking until heated throughout.

Yield: servings, 1 cup (240mL) each

Nutrition information per serving: 92 calories, 17g carbohydrate, 4g protein, 1g fat, 0g saturated fat, 0mg cholesterol, 458mg sodium, 3g dietary fiber

Source: Adapted recipe by Janet Potts, RD, LD

Tips: 

• Toasting the cumin seeds brings out more of their flavor. Heat a small skillet or 1 quart saucepan over medium heat. Add seeds and toast for 3 to 5 minutes, shaking occasionally, or until seeds become aromatic and are medium brown in color. 
• One 15-ounce (428g) can of solid pack pumpkin contains 1.75 cups and may be used in this recipe.