Spiced Pumpkin Soup (Diabetic)


1 teaspoon olive oil
1 small onion, finely chopped
2 teaspoons (or 2 cloves) minced garlic
3 cups 50% reduced-sodium, fat-free chicken broth
1 can (15 ounces) canned pumpkin
2 teaspoons curry powder
1/4 teaspoon allspice
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper (more or less to taste)
1 tablespoon Splenda sweetener
6 ounces evaporated skim milk


Place oil in a 2-quart pan. Add onion and garlic and cook over medium-high heat for 23 minutes, or until tender; stir frequently. Whisk in broth, pumpkin, curry powder, allspice, salt, pepper, cayenne pepper, and Splenda; mix well. Bring to a simmer, then reduce heat to low-medium, cover, and cook, stirring occasionally, for 1520
minutes. Whisk in evaporated skim milk and return to a simmer. If a smooth consistency is desired, transfer soup to a blender or food processor (in batches, if necessary), cover, and blend until smooth. Serve warm.
Yield: 6 cups

Helpful Hints:

Preparation time: 10 minutes
Cooking time: Approximately 20 minutes
Serving size: 1 cup
Nutrition Facts
Per Serving:
Calories: 69
Carbohydrate: 12 g
Protein: 3 g
Fat: 1 g
Saturated fat: <1 g
Cholesterol: 0 mg
Sodium: 362 mg
Fiber: 3 g
Exchanges per serving: 1 starch
Carbohydrate choices: 1

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