Simmer up a light and tasty fall soup, made creamy with coconut milk and Greek yogurt. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


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.

  • 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: 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; total fat 6.4g 10% DV; saturated fat 2.9g; cholesterolmg; sodium 133mg 5% DV; potassium 409mg 11% DV; carbohydrates 16.4g 5% DV; fiber 2.6g 11% DV; sugar 5g; protein 3.7g 7% DV; exchange other carbs 1; vitamin a iu 10775IU; vitamin c 21mg; folate 31mcg; calcium 60mg; iron 1mg; magnesium 66mg.