Creamy Pumpkin Soup
Recipe from Diabetic Living

The lovely color, exceptional flavor, and creamy texture of this soup make it a nice side dish recipe. It's made with heart healthy soymilk.


Creamy Pumpkin Soup

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Servings: 6 (3/4-cup) servings
Prep Time: 45 mins
Total Time: 1 hr 15 mins
Related Categories: Acorn Squash, Christmas Side Dishes, Diabetic, Healthy Cooking, Healthy Dishes, Heart Healthy, Low Calorie, Low Carb, Low Fat, Pumpkin, Pumpkin Soup, Seasonal, Soup, Squash, Squash, Thanksgiving Side Dishes
 
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Ingredients
  •  
    Nonstick cooking spray
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  • 1  tablespoon
    olive oil
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  • 3/4  cup
    chopped leeks
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  • 2  cloves
    garlic, minced
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  • 3  cups
    peeled and cubed pumpkin or acorn squash
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  • 3  cups
    reduced-sodium chicken broth or homemade low-sodium chicken stock
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  • 1/8  to 1/4 teaspoon
    ground black pepper
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  • 1/8  teaspoon
    ground cloves or ground nutmeg (optional)
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  • 1  cup
    light plain soymilk
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  • 1/2  to 1 cup
    water
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  • 1  to 2 teaspoons
    sugar or sugar substitute* equivalent to 1 to 2 teaspoons sugar
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  • 3  tablespoons
    pumpkin seeds or pine nuts, toasted (optional)
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Directions
1.
Lightly coat an unheated large saucepan with nonstick cooking spray. Add olive oil; heat over medium-high heat. Add leeks and garlic; cook and stir until leeks start to brown, stirring occasionally.
2.
Stir in pumpkin, broth, pepper, and, if desired, cloves. Bring to boiling; reduce heat. Cover and simmer for 30 to 45 minutes or until pumpkin is tender. Remove from heat; cool slightly.
3.
Transfer half of the pumpkin mixture to a blender or food processor; cover and blend or process until smooth. Repeat with the remaining half of the pumpkin mixture. (Or use an immersion blender directly in the saucepan.) Return all of the pureed mixture to saucepan.
4.
Stir in the soymilk and enough of the water to reach desired consistency; heat through, but do not boil. Stir in enough of the sugar to taste. Serve warm.
5.
If desired, garnish with toasted pumpkin seeds or pine nuts. Makes 6 (3/4-cup) servings.

Sugar Substitutes
Choose from Splenda Granular, Equal Spoonful or packets, or Sweet 'N Low bulk or packets. Follow package directions to use product amount equivalent to 1 to 2 teaspoons sugar.PER SERVING WITH SUBSTITUTE: same as above, except 66 cal.
Nutrition information
Calories 69, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 304 mg, Carbohydrate 9 g, Fiber 1 g, Protein 3 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Starch .5, Fat .5. Percent Daily Values are based on a 2,000 calorie diet
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