Pumpkin Soup with Apple-Walnut Topping
- Level
- very easy
- Prep Time
- 15 mins
- Total Time
- 45 mins
- Serves
- 4
Ingredients
- 1 tbsp
- canola oil
- 15 mL
- 6 cups
- peeled, diced pumpkin
- 1.5 L
- 1/2
- small onion, diced
- 2 cloves
- garlic, peeled and crushed
- 3 cups
- sodium-reduced chicken broth
- 750 mL
- 1 tbsp
- maple syrup
- 15 mL
- 1/4 tsp
- ground nutmeg
- 1 mL
- 1/4 tsp
- each salt and pepper
- 1 mL
- TOPPING:
- 1
- Granny Smith apple, finely diced
- 1/4 cup
- finely chopped fresh chives
- 60 mL
- 1/4 cup
- chopped walnuts
- 60 mL
- 1 tbsp
- lemon juice
- 15 mL
- 2 tbsp
- maple syrup, divided
- 30 mL
Directions
Step 1
Heat the oil in a large saucepan over medium-high heat. Stir in the pumpkin, onion and garlic. Cook until lightly browned, 5 to 6 min. Add the broth, 1 tbsp (15 mL) maple syrup, nutmeg, salt and pepper. Cover and simmer until the pumpkin is very tender, about 15 min.
Step 2
Meanwhile, to make the topping, in a bowl combine apple, chives, walnuts, lemon juice and 1 tbsp (15 mL) of maple syrup. Set aside.
Step 3
Purée the pumpkin mixture using a blender until smooth. Ladle the soup into 4 bowls and add topping. Drizzle each bowl with remaining maple syrup before serving.
Tips
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Nutritional Facts
- Nutrition Description:
- 1 cup/250 mL soup with 1/4 cup/60 mL topping
- Calories:
- 170
- Fat:
- 6 g
- Carbs:
- 24 g
- Fibre:
- 2 g
- Protein:
- 4 g
- Sodium:
- 440 mg