Healthy Eating

Defeat Diabetes Foundation

Pumpkin Cider Soup

Pumpkin Cider Soup
Author: 
Recipe type: Soups and Stews
Prep time: 
Cook time: 
Total time: 
Serves: 6
 
Ingredients
  • 2 tbsp. nonfat chicken broth
  • 1 cup chopped onion
  • 15 oz can pumpkin
  • 1 cup water
  • 2 cups apple cider
  • ¼ cup packed brown sugar
  • ¼ tsp. cinnamon
  • ⅓ tsp. nutmeg
  • 1 large apple, peeled and chopped
  • ¼ tsp. pepper
  • 6 tbsp. nonfat sour cream (optional)
  • Chopped chives, for garnish (optional)
Instructions
  1. Spray large soup pot or Dutch oven with spray.
  2. Add broth and heat over medium-high heat.
  3. Add onion; cook until softened and transparent.
  4. Add remaining ingredients except sour cream and chives, if using;
  5. Cook over medium-high heat, stirring constantly, and bring to a boil.
  6. Reduce heat to low, cover and simmer 1 hour, stirring occasionally.
  7. Remove from heat and cool slightly.
  8. Blend soup in several batches in blender until smooth and creamy.
  9. Return to soup pot and heat 5 to 6 minutes over medium heat.
  10. Serve with nonfat sour cream and chopped chives, if desired.
Nutrition Information
Calories: 129 Fat: 0.4g Carbohydrates: 24g Sodium: 33mg Fiber: 2g Protein: 2g Cholesterol: 0mg