Makes about 4 (10 oz.) servings
- 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
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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Makes 6 servings Ingredients 2 cups old fashioned oats 1 tsp. baking powder ¼ cup light brown sugar 2 Tbsp. cocoa powder ¼ tsp. salt 2 cups fresh or frozen
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