Creamy Pumpkin Soup Recipe

Serves 4

Ingredients

  • 2 tbsp pumpkin seeds, plus 2 tsp
  • 1¼ tsp canola oil
  • ¾ medium onion, chopped
  • 1 cup canned pumpkin
  • 2 1/3 cups chicken stock, low-fat, low-sodium
  • 2/3 cup evaporated skim milk
  • 1 tbsp dry sherry, plus 1 tsp
  • ¾ tsp cinnamon
  • freshly ground black pepper, to taste

Preparation

  1. Preheat the oven to 400 F.
  2. Spread the pumpkin seeds on a small cookie sheet. Drizzle 3/4 tsp. of the canola oil on the seeds and toast the seeds for 5 minutes. Remove from the oven.
  3. In a stockpot, heat the remaining oil. Add the onion and sauté for 5 minutes.
  4. Add the pumpkin and stock and bring to a boil. Simmer for 20 minutes.
  5. Add the milk, sherry and cinnamon. Simmer for 5 minutes.
  6. To serve, ladle soup into bowls and top with pumpkin seeds. Grind pepper over each serving.

Food Exchanges

Per serving:

  • 1 bread
  • 1.5 fat

Nutritional Information

Per serving:

  • Calories: 131
  • Protein: 3 g
  • Fat: 5 g
  • Carbs: 12.6 g

Source: webmaster@MealsForYou.com

Recipe reviewed by Dietitian Kimberly A. Tessmer, RD LD

In the event that you find that this recipe is not appropriate for diabetics, please contact us and we will review your suggestions.

Soup

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