Healthy Recipes

Pumpkin-Chipotle Soup

This soup will get spicier over time, so serve immediately for a milder flavor.
Pumpkin-Chipotle Soup
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1 small dried chipotle chile
1 cup boiling water
1 tablespoon canola oil
1 white onion, chopped
1 sweet eating apple, peeled, cored, and sliced
2 cloves garlic, minced
1 29-ounce can or 3 1/2 cups pumpkin purée
4 1/2 cups vegetable stock
1 teaspooon nutmeg
Juice of 1 lime
Kosher salt to taste
Low-fat sour cream
16 cilantro leaves, chopped


1. In a bowl, cover dried chile with 1 cup boiling water. Let stand 30 minutes. In a heavy stockpot, heat canola oil on medium-low. Add onion and cook until translucent. Meanwhile, dice chile, removing stem and seeds and reserving liquid. Add chile and apple to the pot and continue cooking about 2 to 3 minutes. Add garlic and cook for 30 seconds more, just until the garlic is fragrant but not browned.
2. Working quickly, add pumpkin, reserved chile water, vegetable stock, and nutmeg and increase heat to bring to a boil. Reduce to a simmer, cover, and cook another 35 minutes.
3. Remove pot from heat and use a hand blender or food processor to purée soup until smooth. Squeeze in juice of one lime and salt to taste. Ladle soup into bowls and top with a dollop of sour cream and a pinch of cilantro.

Nutritional facts: 

Serves 4. Per serving: 154 calories, 4 g fat (0.7 g saturated), 30 g carbohydrates, 3 g protein, 9 g fiber, 393 mg sodium (17% Daily Value).