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Spiced pumpkin soup

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Ingredients

Preparation time:
10 minutes
Cooking time:
Approximately 20 minutes.

Directions

Yield:
6 cups

Serving size:
1 cup

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 Information:

Calories: 69 calories, Carbohydrates: 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.

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

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