The Diet Detective: 4 Fall Soup Recipes

Pumpkin and Chile Soup

Healthy recipe from Christine Denney, food service director at The Oaks at Ojai Spa and author of Recipes from the Heart Cookbook: (see: http://oaksspa.com/new-products/recipes-from-the-heart-cookbook)
 
Makes 10 servings
 
Ingredients:

• 1 tbsp olive or canola oil
• 1 cup chopped onion
• 1/2 cup chopped Pasilla chile
• 1/2 cup chopped Anaheim chile
• 2 cloves garlic (2 tsp), minced
• 4 cups low-sodium chicken broth
• 2 cups pumpkin puree
• 1/4 cup nonfat plain yogurt
• 2 tsp maple syrup
• 1 tbsp lime juice
• Toasted pumpkin seeds, for garnish (optional)

Preparation:
 
In a medium soup pot, heat the olive oil briefly. Add the onion and all the chiles. When they begin to soften, add the garlic and sauté until the onion is translucent (do not brown).
 
Add the chicken broth, bring to a boil, and simmer until the chiles are soft. Stir in the pumpkin puree, warm, and then blend with an immersion blender or transfer the mixture in batches to a blender; blend until creamy. Return to the pot, warm, and serve in warmed bowls or soup cups.
 
The yogurt, maple syrup and lime juice can be stirred together as a topping for the soup, approximately 1 teaspoon for each serving. Garnish with toasted pumpkin seeds if you have them!
 
Nutritional Information: (Serving size: ½ cup) 53 calories; 1.8 g fat; 0 g cholesterol; 149 mg sodium; 9.2 g carbs; 2.9 g fiber; 2.4 g protein.

More: 5 Fruits and Veggies to Eat This Fall