Simple succotash

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Preparation time: 5 minutes. Cooking time: 25–30 minutes.



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.

Yield: 2 1/2 cups. Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 141, Carbohydrates: 27 g, Protein: 6 g, Fat: 1 g, Saturated Fat: <1 g, Cholesterol: 0 mg, Sodium: 181 mg, Fiber: 4 g

Exchanges per serving: 2 starch. Carbohydrate choices: 2.

Tami Ross is a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.