Pumpkin-Lime Soup
Gluten free, heart healthy and diabetes friendly, this soup is a delicious multi-tasker. Serve it as a first course for a fall dinner party or as a festive Halloween side dish.
Ingredients
1 1/2 tsp cumin seed
1/4 tsp black pepper
1/4 tsp nutmeg
1/8 tsp allspice
1 1/2 tsp olive oil
1 cup reduced-sodium (or fresh) chicken broth
3/4 cup water
1 medium onion, coarsely chopped
1 garlic clove, minced
1 1/2 cups canned solid-pack pumpkin puree, no salt added
2 Tbsp honey
1 Tbsp fresh lime juice
1/4 cup plain nonfat yogurt
1 lime, cut into 4 wedges
Preparation
In a small bowl, combine the cumin, black pepper, nutmeg and allspice. In a medium saucepan, heat the olive oil over medium-high heat until hot but not smoking. Add the spices and cook, stirring for 30 seconds.
Pour in the broth and water. Add the onion and garlic and stir. Cover and bring to a boil. Reduce heat to medium-low and simmer for 5 minutes. Whisk in the pumpkin, cover and cook over low heat for 15 minutes, stirring occasionally. Remove from heat and stir in honey and lime juice. Ladle into soup bowls and top with a dollop of yogurt. Serve hot with a lime wedge.
Nutrition Information
Serving Size: 1/4 of recipe
Calories: 102
Fat: 2g
Sodium: 156mg
Carbohydrates: 20g
Fiber: 3g
Protein: 3g
