Published on September 19, 2013

Pumpkin soup recipe

Makes about 4 (10 oz.) servings

Ingredients

  • 1 large onion, diced
  • 1 Tbsp. olive oil
  • 1 Tbsp. minced garlic
  • 2 (15 oz.) cans pumpkin puree
  • 1 ½ cups apple cider
  • ⅓ cup maple syrup
  • 1 (15 ounce) can vegetable or chicken broth
  • 1 tsp. cinnamon
  • ¼ tsp. cumin
  • 1 ¼ tsp. ground ginger or 1 Tbsp. fresh minced ginger
  • ⅛ tsp. ground red pepper
  • 1 cup 1% milk
  • 1 tsp. salt
  • 4 Tbsp. lite sour cream
  • Sour dough bread
  • Fresh fruit

Preparation

In a large stock pot, over medium-high heat, combine onion and oil; sauté for about 2-3 minutes. Add garlic and cook until onion is tender. Add pumpkin, cider, maple syrup and vegetable broth to pot and cook an additional 2-3 minutes. Add spices, milk and salt to pot and bring to a boil; then reduce heat to low. Simmer for about 20-25 minutes. Ladle soup into bowls, top with sour cream and serve with fresh toasted sour dough bread and fresh fruit.

Nutrition Analysis per 10 ounce serving: 290 calories, 7g fat, 7g protein, 54g carbohydrate, 10g fiber, 840mg sodium

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