Pumpkin Soup with Apple-Walnut Topping

  • Prep Time 15 min
  • Total Time 45 min
  • Serves: 4

Ingredients

  • 1 tbsp canola oil 15 mL
  • 6 cups peeled, diced pumpkin 1.5 L
  • 1/2 small onion, diced
  • 2 cloves garlic, peeled and crushed 0
  • 3 cups sodium-reduced chicken broth 750 mL
  • 1 tbsp maple syrup 15 mL
  • 1/4 tsp ground nutmeg 1 mL
  • 1/4 tsp each salt and pepper 1 mL
  • TOPPING:
  • 1 Granny Smith apple, finely diced 0
  • 1/4 cup finely chopped fresh chives 60 mL
  • 1/4 cup chopped walnuts 60 mL
  • 1 tbsp lemon juice 15 mL
  • 2 tbsp maple syrup, divided 30 mL

Directions

  • Step 1

    Heat the oil in a large saucepan over medium-high heat. Stir in the pumpkin, onion and garlic. Cook until lightly browned, 5 to 6 min. Add the broth, 1 tbsp (15 mL) maple syrup, nutmeg, salt and pepper. Cover and simmer until the pumpkin is very tender, about 15 min.

  • Step 2

    Meanwhile, to make the topping, in a bowl combine apple, chives, walnuts, lemon juice and 1 tbsp (15 mL) of maple syrup. Set aside.

  • Step 3

    Purée the pumpkin mixture using a blender until smooth. Ladle the soup into 4 bowls and add topping. Drizzle each bowl with remaining maple syrup before serving.

Tip

How To: Slice & Dice Master the art of pumpkin cutting with these simple steps: 1. Use a classic 8- to 10-in. (20 to 25 cm) chef’s knife to cut around the stem – remove and discard. Next, cut the pumpkin into wedges by following the ridges as a guide. 2. Remove seeds with a spoon and peel off the remaining skin using the chef’s knife. 3. Cut flesh into large chunks and use immediately or wrap in plastic wrap and store in the refrigerator for up to three days.

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Nutrition Facts

  • Nutrition Description 1 cup/250 mL soup with 1/4 cup/60 mL topping
  • Calories 170
  • Fat 6 g
  • Saturated Fat 0.5 g
  • Carbs 24 g
  • Protein 4 g
  • Fibre 2 g
  • Sodium 440 mg