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Prep Time:40 minsAdditional Time:20 minsTotal Time:1 hrServings:12Yield:12 servingsJump to Nutrition Facts
Prep Time:40 minsAdditional Time:20 minsTotal Time:1 hrServings:12Yield:12 servings
Prep Time:40 mins
Prep Time:
40 mins
Additional Time:20 mins
Additional Time:
20 mins
Total Time:1 hr
Total Time:
1 hr
Servings:12
Servings:
12
Yield:12 servings
Yield:
12 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1tablespoonolive oil⅓cupchopped onion2clovesgarlic, minced8cupspeeled and cubed butternut squash⅔cupchopped apple½cupchopped carrot¾teaspoonkosher salt½teaspoonpumpkin pie spice¼teaspoonblack pepper1(14.5 ounce) canreduced-sodium chicken broth1(14 ounce) canunsweetened light coconut milk1tablespoonpacked brown sugar (see Tips)5tablespoonsplain nonfat Greek yogurt5tablespoonssalted roasted hulled pumpkin seeds (pepitas)
Cook Mode(Keep screen awake)
Ingredients
1tablespoonolive oil
⅓cupchopped onion
2clovesgarlic, minced
8cupspeeled and cubed butternut squash
⅔cupchopped apple
½cupchopped carrot
¾teaspoonkosher salt
½teaspoonpumpkin pie spice
¼teaspoonblack pepper
1(14.5 ounce) canreduced-sodium chicken broth
1(14 ounce) canunsweetened light coconut milk
1tablespoonpacked brown sugar (see Tips)
5tablespoonsplain nonfat Greek yogurt
5tablespoonssalted roasted hulled pumpkin seeds (pepitas)
Directions
In a 4- to 6-qt. Dutch oven heat oil over medium. Add onion and garlic; cook 5 minutes or until onion is tender, stirring occasionally. Stir in the next six ingredients (through pepper). Cook and stir 4 minutes. Add broth. Bring to boiling; reduce heat. Simmer, covered, 20 to 25 minutes or until squash and carrot are tender, stirring occasionally. Remove from heat. Stir in coconut milk and brown sugar.
Using an immersion blender (or working in batches in a food processor or blender), blend squash mixture until smooth, adding water if needed to reach desired consistency.
Serve soup topped with yogurt, pumpkin seeds, and, if desired, additional pumpkin pie spice.
Tips
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)131Calories6gFat16gCarbs4gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
