Chipotle Cinnamon Pumpkin Soup
Studies suggest that cinnamon helps regulate blood sugar levels in people with type II diabetes.
1 tablespoon oil
1 diced onion
3 minced garlic cloves
½ teaspoon cinnamon
½ teaspoon cumin
¼ teaspoon nutmeg
3 ½ cups low-sodium vegetable broth
15-ounce can pure pumpkin
1 tablespoon chipotle chili in adobo sauce
Garnish: 1 tablespoon low-fat Greek yogurt
Per serving: 112 calories, 4 g fat (.5 g saturated fat), 0 mg cholesterol, 5.5 g protein, 15 g carbohydrates, 4.5 g fiber, 131 mg sodium
Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 diced onion; cook 4 minutes. Add 3 minced garlic cloves, ½ teaspoon cinnamon, ½ teaspoon cumin, ¼ teaspoon nutmeg, salt and pepper to taste; cook 1 minute. Add 3 ½ cups low-sodium vegetable broth, 15-ounce can pure pumpkin and 1 tablespoon chipotle chili in adobo sauce; simmer 20 minutes and purée. Garnish: 1 tablespoon low-fat Greek yogurt, or to taste.