Heart Healthy Pumpkin Soup

This creamy soup is the perfect starter before dinner or is satisfying enough as the centerpiece of a meal when paired with a nourishing salad and whole grain bread.

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Ingredients

• 1 large onion, chopped
• 1 large yellow pepper, chopped
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• ½ teaspoon nutmeg
• ½ teaspoon cumin
• 1 large sweet potato, peeled and cut into small cubes
• 1 (29 ounce) can pumpkin without salt
• 2 cups low sodium chicken stock
• 1 cup apple juice or cider
• 2 cups low fat milk
• ¼ teaspoon salt
• ½ teaspoon pepper
• ¼ chopped fresh parsley
• ¼ cup unsalted pumpkin seeds kernels, toasted

Preparation

1. Heat a heavy bottom pot over medium-high heat.
2. Sauté onion and yellow peppers in olive oil 5-7 minutes until caramelized; add garlic, nutmeg and cumin and continue cooking 3-5 minutes.
3. Stir in pumpkin, sweet potato, chicken stock and apple juice; simmer covered until sweet potato is tender, about 15-20 minutes.
4. Use a handheld blender (or purée in batches) to purée soup until smooth.
5. Add milk, salt and pepper; simmer but do not boil.
6. Serve, garnish with parsley and pumpkin seeds.

Yield

8 Servings

Nutrition Facts

Calories: 153
Fat: 5g
Saturated Fat: 1g
Cholesterol: 3mg
Sodium: 259mg
Carbohydrate: 24g
Fiber: 4g
Sugars: 12g
Protein: 6g

Recipe by Kathleen Zelman, MPH, RD