Harvest Pumpkin Soup 5 Servings / Serving Size: about 1 cup
Nothing says holidays like pumpkin soup! Pumpkin is lower in carbohydrate than other starchy vegetables, and is high in vitamin A and fiber. Serve this soup with a large salad for a complete meal.
Ingredients
- 2 teaspoons canola oil
- 1 onion, diced
- 1 carrot, diced
- 2 celery stalks, diced
- 32 ounces reduced-sodium, fat-free chicken broth
- 1 (15-ounce) can pumpkin puree
- ¼ teaspoon cinnamon
- ¼ teaspoon chili powder
- ½ teaspoon ground black pepper
Instructions
- Heat the oil in a large soup pot over medium-high heat. Add the onion, carrots, and celery, and sauté for 5 minutes or until clear.
- Add the remaining ingredients. Bring to a boil; reduce the heat and simmer for 15 minutes.
- After the soup has cooled, transfer it to a blender and blend until smooth or use an immersion blender in the pot and blend until smooth.
Nutritional Information - Per Serving
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Calories 80
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Amount Per Serving
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Fat
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2.0g
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Saturated Fat
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0.3g
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Cholesterol
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0mg
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Sodium
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485mg
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Carbohydrates
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13g
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Dietary Fiber
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4g
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Sugar
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6g
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Potassium
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460mg
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Source: American Diabetes Association
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