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|Amount Per Serving|
% Daily Value
|Total Fat 5g||26%|
|Total Carbohydrate 26g||59%|
| Dietary Fiber 3g||7%|
Creamy Pumpkin-Apple Bisque
Perfect for autumn cold weather, this soup is great paired with a salad or as an appetizer before the main course.
Recipe courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo, copyright 2009. Photo by Taran Z.@2009 from "The Heart-Smart Diabetes Kitchen."
|1 Tbsp. canola oil (15 mL)|
|1 c. diced onions (250 mL)|
|1/2 medium Gala apple, peeled and chopped|
|1 can (14 oz./398 mL) reduced-sodium chicken broth|
|1/2 of 15-oz. can solid pumpkin|
|2 Tbsp. sugar (30 mL)|
|1 1/2 tsp. ground cinnamon (7 mL)|
|1/2 tsp. ground cumin (2 mL)|
|1/2 tsp. salt (2 mL)|
|1/8 tsp. cayenne pepper (.5 mL)|
|1 1/2 c. fat free half and half (375 mL)|
|1/4 c. fat free sour cream (60 mL)|
|1||Heat canola oil in a large saucepan over medium-high heat. Add onions and apple; cook 5 min. or until onions begin to brown.|
|2||Place onion mixture in a blender with 1 c. (250 mL) broth. Secure lid, and puree until smooth. Return onion mixture to saucepan; add remaining ingredients, except half and half and sour cream. Bring to boil over high heat, reduce heat, cover tightly, and simmer 15 min.|
|3||Remove from heat and gradually add half and half while stirring. To serve, spoon equal amounts of soup into four shallow bowls and top with dollops of sour cream.|
Adding the apple while browning the onion brings out the sugars of the apple and richly browns the onions quickly.
Serving size is 1 c.