Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Spiced pumpkin soup

Preparation time: 10 minutes
Cooking time: Approximately 20 minutes

1 teaspoon olive oil
1 small onion, finely chopped
2 teaspoons (or 2 cloves) minced garlic
3 cups 50% reduced-sodium, fat-free chicken broth
1 can (15 ounces) canned pumpkin
2 teaspoons curry powder
1/4 teaspoon allspice
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper (more or less to taste)
1 tablespoon Splenda sweetener
6 ounces evaporated skim milk

Place oil in a 2-quart pan. Add onion and garlic and cook over medium-high heat for 2–3 minutes, or until tender; stir frequently. Whisk in broth, pumpkin, curry powder, allspice, salt, pepper, cayenne pepper, and Splenda; mix well. Bring to a simmer, then reduce heat to low-medium, cover, and cook, stirring occasionally, for 15–20 minutes. Whisk in evaporated skim milk and return to a simmer. If a smooth consistency is desired, transfer soup to a blender or food processor (in batches, if necessary), cover, and blend until smooth. Serve warm.

Nutrition Facts

Per Serving:
  Calories: 69
  Carbohydrate: 12 g
  Protein: 3 g
  Fat: 1 g
  Saturated fat: <1 g
  Cholesterol: 0 mg
  Sodium: 362 mg
  Fiber: 3 g
 
Exchanges per serving: 1 starch
Carbohydrate choices: 1

 

  

2009-10-02

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