Creamy Pumpkin Soup

By Greywolf

Ingredients

• Nonstick cooking spray
• 1 tablespoon olive oil
• 3/4 cup chopped leeks
• 2 cloves garlic, minced
• 3 cups peeled and cubed pumpkin or acorn squash
• 3 cups reduced-sodium chicken broth or homemade low-sodium chicken stock (or vegetable broth)
• 1/8-1/4 teaspoon ground black pepper
• 1/8 teaspoon ground cloves or ground nutmeg (optional)
• 1 cup light plain soymilk
• 1/2-1 cup water
• 1 to 2 teaspoons sugar or sugar substitute* equivalent to 1 to 2 teaspoons sugar
• 3 tablespoons pumpkin seeds or pine nuts, toasted (optional)

Details

Servings 6
Preparation time 45mins
Cooking time 75mins
Adapted from diabeticlivingonline.com

Preparation

Step 1

1. Lightly coat an unheated large saucepan with nonstick cooking spray. Add olive oil; heat over medium-high heat. Add leeks and garlic; cook and stir until leeks start to brown, stirring occasionally.

2. Stir in pumpkin, broth, pepper, and, if desired, cloves. Bring to boiling; reduce heat. Cover and simmer for 30 to 45 minutes or until pumpkin is tender. Remove from heat; cool slightly.

3. Transfer half of the pumpkin mixture to a blender or food processor; cover and blend or process until smooth. Repeat with the remaining half of the pumpkin mixture. (Or use an immersion blender directly in the saucepan.) Return all of the pureed mixture to saucepan.

4. Stir in the soymilk and enough of the water to reach desired consistency; heat through, but do not boil. Stir in enough of the sugar to taste. Serve warm.

5. If desired, garnish with toasted pumpkin seeds or pine nuts. Makes 6 (3/4-cup) servings.

NOTE
*Sugar Substitutes: Choose from Splenda® Granular, Equal® Spoonful or packets, or Sweet 'N Low® bulk or packets. Follow package directions to use product amount equivalent to 1 to 2 teaspoons sugar.
*Sugar Substitutes: PER SERVING WITH SUBSTITUTE: same as above, except 66 cal.

Nutrition Per Serving
Servings Per Recipe: 6 PER SERVING: 69 cal., 3 g total fat 304 mg sodium, 9 g carb. (1 g fiber), 3 g pro.

Diabetic Exchanges
Starch (d.e): 0.5; Fat (d.e): 0.5;