lemony pumpkin soup

Total Time: 30m
Servings: 4
Serving Size: 1 cup
Level: easy
Calories: 220

Holiday Lunch Main Dishes Diabetes Friendly Gluten Free High in Fiber Vegetarian

Ingredients

2 ½ cups low-sodium vegetable broth
2 cups pumpkin puree
1 cup siggi’s 4% plain skyr
¼ cup freshly squeezed lemon juice
1 Tbsp olive oil
2 cloves garlic, minced
1 shallot, diced
1 ½ tsp freshly grated ginger
1 tsp red pepper flakes
1 tsp turmeric
pinch of nutmeg
salt & freshly ground pepper to taste

pepita parmesan topping (optional):
¼ cup pepitas (green pumpkin seeds)
½ cup shredded parmesan cheese

Nutrition Facts per serving

Calories 220, Protein 9g, Total Fat 10g, Saturated Fat 2.5g, Cholesterol 10mg, Sodium 870mg, Total Carbohydrates 21g, Sugars 7g, Fiber 6g

Preparation

In a soup pot over medium heat, add 1 tablespoon olive oil, shallot, and garlic. Cook for 2-3 minutes, or until translucent and fragrant.

Add the remaining ingredients, stir to combine, and bring to a light simmer for 10 minutes.

Transfer soup mixture to a blender or use an emulsion blender to puree the soup.

Pour the soup back into the pot and continue cooking for an additional 10 minutes.

For the pepita parmesan topping: pre-heat oven to 325°F. Place pepitas on one half of a baking sheet lined with parchment paper so none are on top of each other. Sprinkle a heaping tablespoon of parmesan cheese and pat down into circles on the other half of the pan. Repeat with remaining cheese. Bake for 8-10 minutes until cheese is golden and crisp.

Pour soup into bowls and top with parmesan cheese crisps, pepitas and extra freshly ground black pepper if you desire! For a fun fall twist, serve in mini pumpkins or gourds!

This recipe comes from our friend Maggie Michalczyk, RDN