Simmer up a light and tasty fall soup, made creamy with coconut milk and Greek yogurt.

Diabetic Living Magazine
Source: Diabetic Living Magazine

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Recipe Summary

active:
40 mins
total:
1 hr
Servings:
12
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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

Tips: Sugar Substitute: Choose Splenda Brown Sugar Blend. Follow package directions to use product amount equivalent to 1 Tbsp. packed brown sugar. PER SERVING WITH SUBSTITUTE: Same as below, except 129 cal., 4 g total sugar.

Nutrition Facts

131 calories; protein 3.7g 8% DV; carbohydrates 16.4g 5% DV; dietary fiber 2.6g 11% DV; sugars 4.6g; fat 6.4g 10% DV; saturated fat 2.9g 15% DV; cholesterol 0.3mg; vitamin a iu 10774.9IU 216% DV; vitamin c 20.8mg 35% DV; folate 30.6mcg 8% DV; calcium 60mg 6% DV; iron 1.3mg 7% DV; magnesium 66mg 24% DV; potassium 409mg 12% DV; sodium 132.9mg 5% DV.