Normally, I wouldn't be jumping back on the pumpkin band wagon so soon after the holidays but this soup is just too good to resist. And it is a great option for anyone who is hanging on to their New Year Resolution of eating in a healthy, low-fat and high fibre kind-of-way! It has less than 100 calories in a cup (makes 8 cups), 5 grams of fibre and 4 grams of protein.
I often make a batch and freeze this soup in individual servings. During the week I just pull them out for lunches as needed.
Adapted from the New Complete Cookbook
2 teaspoons cumin
1 large spanish onion, chopped
1 tsp cinnamon
1/4 tsp smoked paprika or cayenne pepper
4-5 cups low-sodium chicken or vegetable stock
2 cans (15 ounces) real pumpkin (NOT pie fillling)
1/2 cup apple sauce, unsweetened
1/4 tsp pepper
3 tbsp lime juice, optional
thyme sprigs for garnish
What to do
- Heat oil in a large pot and cook onions until translucent - about five minutes.
- Add cinnamon, paprika, and cumin. Stir for 30 seconds or until fragrant (do not burn!).
- Add all remainng ingredients.
- Using a hand blender, carefully puree soup.
- Bring to a boil and simmer for 5 minutes.
- If using lime juice add just before serving.
- Garnish dishes with thyme sprigs.
Note: If you don't have a hand blender, add onions mixture to blender and add 1 cup of stock. Puree. Pour back into pot and add the rest of the ingredients. Continue as directed.