1 tablespoon olive oil
1 medium yellow onion, diced
2 medium carrots, peeled and diced
1 medium apple, peeled and diced
2 cups fresh pumpkin, roasted and diced (see note)
1 tablespoon fresh sage leaves
3 cups chicken broth, low-sodium
1 cup 1% milk
1 pinch each of salt and pepper
1.) In a stockpot over medium heat, sauté the onion, carrot, apple, roasted pumpkin, and sage in 2 tsp. of olive oil until all are tender, about 8 to 10 minutes.
2.) Puree the mixture in a food processor or blender. Return the puree to the stockpot, add the chicken broth and simmer for 15 minutes. Then add the milk and simmer for 5 more minutes, lowering the heat if necessary so it does not boil. Season, to taste, with salt and pepper.
3.) Divide soup among 4 soup bowls and serve immediately.
NOTE: To roast pumpkin, preheat oven to 400 degrees F. Cut whole pumpkin in half and then cut each half into several pieces. Discard seeds or reserve for another use. Place pumpkin on a baking sheet, drizzle with 1 tsp olive oil, and season with salt and pepper. Roast in oven until tender but not falling apart, about 30 to 40 minutes. Let cool, peel away skin, and dice.
Serving Size: 4
Number of Servings: 4
| Per Serving |
| Calories |
141 |
Carbohydrate |
19 g |
| Fat |
5 g |
Fiber |
2 g |
| Protein |
7 g |
Saturated Fat |
1 g |
| Sodium |
255 mg |
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