Rating: 5 stars
2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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

Source: Diabetic Living Magazine


Recipe Summary

40 mins
1 hr


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

2/3 cup
131 calories; protein 3.7g; carbohydrates 16.4g; dietary fiber 2.6g; sugars 4.6g; fat 6.4g; saturated fat 2.9g; cholesterol 0.3mg; vitamin a iu 10774.9IU; vitamin c 20.8mg; folate 30.6mcg; calcium 60mg; iron 1.3mg; magnesium 66mg; potassium 409mg; sodium 132.9mg.

1 starch, 1 fat