This appealing soup harvests the fall flavors of just-picked pumpkins and tart apples, and is sure to warm you up on a crisp autumn day. I top the creamy puree with a sprinkling of toasted pumpkin seeds.
—JANE SHAPTON IRVINE, CA
PREP: 50 MIN. • COOK: 8 HOURS • MAKES: 9 SERVINGS (ABOUT 2 QUARTS)
8 cups chopped fresh pumpkin (about 3 pounds)
4 cups chicken broth
3 small tart apples, peeled and chopped
1 medium onion, chopped
2 tablespoons lemon juice
2 teaspoons minced fresh gingerroot
2 garlic cloves, minced
1/2 teaspoon salt
TOASTED PUMPKIN SEEDS
1/2 cup fresh pumpkin seeds
1 teaspoon canola oil
1/8 teaspoon salt
1. In a 5-qt. slow cooker, combine the first eight ingredients. Cover and cook on low for 8-10 hours or until the pumpkin and apples are tender.
2. Meanwhile, toss pumpkin seeds with oil and salt. Spread onto an ungreased 15x10x1-in. baking pan. Bake at 250° for 45-50 minutes or until golden brown. Set aside.
3. Cool soup slightly; process in batches in a blender. Transfer to a large saucepan; heat through. Garnish servings with toasted pumpkin seeds.
PER SERVING 1 cup soup with 1 tablespoon seeds equals 102 cal., 2 g fat (0.55 g sat. fat), 0 chol., 567 mg sodium, 22 g carb., 3 g fiber, 3 g pro. Diabetic Exchanges: 1 starch, 1/2 fruit.