Creamy Pumpkin Soup

Creamy Pumpkin Soup

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From: Diabetic Living Magazine

With exceptional flavor and creamy texture, this soup (made with soymilk), will please tastebuds. Plus, the pumpkin makes it pretty!

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • Nonstick cooking spray
  • 1 tablespoon olive oil
  • ¾ 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
  • ⅛ teaspoon to ¼ teaspoon ground black pepper
  • ⅛ pinch teaspoon ground cloves or ground nutmeg (optional)
  • 1 cup light plain soymilk
  • ½ cup to 1 cup water
  • 1 teaspoon to 2 teaspoons sugar or sugar substitute equivalent to 1 to 2 teaspoons sugar
  • 3 tablespoons pumpkin seeds or pine nuts, toasted (optional)


  • Prep

  • Ready In

  1. Lightly coat an unheated large saucepan with cooking spray. Add 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 sugar (or sugar substitute) to taste. Serve warm. If desired, garnish with toasted pumpkin seeds or pine nuts.

Nutrition information

  • Serving size: ¾ cup
  • Per serving: 165 calories; 9 g fat(4 g sat); 3 g fiber; 17 g carbohydrates; 7 g protein; 29 mcg folate; 20 mg cholesterol; 4 g sugars; 16,998 IU vitamin A; 7 mg vitamin C; 126 mg calcium; 2 mg iron; 108 mg sodium; 541 mg potassium
  • Nutrition Bonus: Vitamin A (340% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: ½ fat, ½ starch

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