The Diabetes Dish: Celebrate Fall with Creamy Pumpkin Soup
One misconception about Type 1 Diabetes is that the dietary restrictions we live with make cooking less fun and more of a chore. But that idea couldn’t be more wrong. If anything, finding recipes that are diabetes diet friendly is pretty simple and there are a ton of places to turn to for creative (and delicious!) recipes.
Because we like to eat, and we’re assuming you do too, we’re going to start featuring one of our favorite “diabetes dishes” every month.
Today, we’re choosing a recipe that’s perfect for Fall and Winter weather, because who doesn’t like to curl up on the sofa with a hot bowl of soup when it’s cold out?
What are we making? Creamy Pumpkin Soup
To start, you’re going to need to snag a few key ingredients. While most are things that you probably have lying around your kitchen, not all of us keep cubed pumpkin, acorn squash, and pine nuts stocked, so you might have to make a quick run to the grocery.
1 Tbsp olive oil
3/4 cup chopped leeks
2 cloves minced garlic
3 cup peeled and pumpkin OR acorn squash
3 cup reduced sodium chicken broth
1/8 tsp ground black pepper
1/8 tsp of nutmeg
1 cup light plain soymilk
1 cup water
1 tsp sugar substitute
3 Tbsp pine nuts OR pumpkin seeds lightly toasted
Non-stick cooking spray
Start by lightly coating a large saucepan with cooking spray, before adding the olive oil and heating over medium heat. Next, add leeks and garlic, cooking until the leeks start to brown. Once leeks are cooked, add the pumpkin or acorn squash, pepper, nutmeg, and chicken broth. Bring contents to a boil, then reduce heat and simmer, covered, for 30-45 minutes. Take off of the heat and let cool slightly.
Take a portion of the mixture and transfer it to a food processor and blend it until it’s a smooth texture. Do this with the remaining portions. Once finished, move the blended mixture back into the saucepan. Add soymilk and water, and put on low heat. Add sugar substitute to taste.
Top the soup off with pumpkin seeds or pine nuts, and serve warm.
Serving Size: 6
Carbs per serving: 9 g
Calories: 69 kcal
Fiber: 1 g
Protein: 3 g
Do you have a favorite Fall soup? Have some ideas on how to modify this recipe? Let us know what you think in the comments!