Apple Walnut Topped Pumpkin Soup

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Sep. 22, 2011

Ingredients

Canola oil 1 Tablespoon (15 ml)
Pumpkin 6 Cup (96 tbs) , peeled, diced
Onion 1/2 Small , diced
Garlic clove 2 Medium , peeled and crushed
Chicken broth 3 Cup (48 tbs) (750 ml 30% Less Sodium)
Maple syrup 1 Tablespoon (+ 2 tablespoons for topping)
Nutmeg 1/4 Teaspoon , ground
Salt 1/4 Teaspoon
Pepper 1/4 Teaspoon
Granny smith apple 1 Medium , finely diced (for topping)
Chives 1/4 Cup (4 tbs) , finely chopped (for topping)
Walnuts 1/4 Cup (4 tbs) , chopped (for topping)
Lemon juice 1 Tablespoon (for topping)

Directions

MAKING

1) In a large saucepan, heat the oil over a medium-high heat.

2) Stir in the pumpkin, onion and garlic. Cook for 5 to 6 minutes until lightly browned.

3) Add the broth, 1 tablespoon maple syrup, nutmeg, salt and pepper. Cover and simmer for about 15 minutes until the pumpkin is very tender.

4) Topping : In a bowl combine apple, chives, walnuts, lemon juice and 1 tablespoon of maple syrup. Set aside.

5) Puree the pumpkin mixture using a blender until smooth.

6) Ladle the soup into 4 bowls and spoon over the topping.

SERVING

7) Drizzle each bowl with remaining maple syrup and serve.

Recipe Summary

Difficulty Level: Easy
Cook Time: 25 Minutes
Ready In: 25 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 169Calories from Fat 70

 % Daily Value*

Total Fat 8 g12.3%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 579 mg24.13%

Total Carbohydrates 23 g7.7%

Dietary Fiber 3 g12%

Sugars 10 g

Protein 4 g8%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet