Makes 4 servings. Recipe from Cooking Light.
Serving size 1-1/2 cups soup & 3/4 tsp pepitas.
2 tablespoons olive oil
2 cups chopped onion
3 garlic cloves, chopped
4 cups (1/2-in.) cubed peeled fresh pumpkin
(about 1 lb. 2 oz.)
1 large Granny Smith apple, cut into 1/2-in. cubes
1/4 teaspoon ground cinnamon
1/2 teaspoon salt, divided
3 cups unsalted vegetable stock
2 tablespoons raw hulled pepitas
2 teaspoons sugar
1/4 cup apple cider
1/4 cup lowfat yogurt
Total fat: 9g
Total Carbs: 45g
Dietary Fiber: 10g
- Heat oil in a large pot over medium heat; swirl to coat. Add onion; cook 5 minutes, stirring occasionally. Add garlic; cook 2 minutes. Add pumpkin, apples, cinnamon, and 1/4 teaspoon salt; cook 5 minutes, stirring often. Add stock; bring to a boil. Reduce heat to medium-low; simmer 25 minutes or until pumpkin and apples are tender.
- While soup cooks, combine pepitas, sugar, and remaining 1/4 teaspoon salt in a medium nonstick skillet over medium heat. Cook 7 minutes or until sugar melts and pepitas are toasted, stirring often. Transfer to a plate; cool completely, breaking up any clumps.
- Place half of pumpkin mixture in a blender, remove center piece of blender lid (to allow steam to escape). Secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters); blend until smooth.
- Place soup in a large bowl. Repeat procedure in blender with remaining pumpkin mixture.
- Pour in apple cider into pumpkin mixture.
- When ready to serve, rehat and serve soup topped with yogurt and sprinkle evenly with pepitas.