DIETITIAN’S CORNER – Ridiculously Easy Pumpkin Soup

Makes 6 cups

2 tbsp olive oil
1 onion, diced
1 clove garlic, minced
3 cups of pureed pumpkin, from a 796 ml can or fresh cooked pumpkin
3 1/2 cups low sodium vegetable or chicken stock
1/2 cups canned light coconut milk (reserve some of the remainder of the can for a drizzle on each bowl)
1 tbsp pure maple syrup
½ tsp sea salt
Heaping ¼ tsp black pepper
¼ tsp cinnamon
¼ tsp chili powder, optional

Heat oil over medium heat in a medium-size pot, add onion, sauté until softened and translucent, about 5 minutes. Add garlic, sauté for 30 seconds.

Add the rest of the soup ingredients, bring to a simmer and cook for 5-10 minutes.

Blend using an immersion blender or transfer to a blender and mix until smooth.

Distribute the soup among 4 bowls, drizzle approximately one teaspoon of coconut milk over each bowl.

TIP: Serve with a source of protein (like a lean piece of chicken) or add some legumes (beans, lentils, or chickpeas) to increase protein and fibre.

With thanks to www.diabetescarecommunity.ca for this recipe.

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