Prep: 10 minutes
Cook: 25 minutes • Serves: 8
1/2 medium yellow onion, chopped
2 garlic cloves, minced
1/2 teaspoon ground allspice
1/2 teaspoon ground nutmeg
1 pinch red pepper
2 cans (15 ounces each) pumpkin
1 bay leaf
4 cups low-sodium chicken broth
1 cup whole milk
1 tablespoon honey
1 teaspoon kosher salt
1/8 teaspoon white pepper
1 cup nonfat plain Greek yogurt
Fresh thyme leaves for garnish (optional)
1. In large saucepot, heat oil over medium heat; add onion and cook 5 minutes or until softened, stirring occasionally. Stir in garlic, allspice, nutmeg and red pepper; cook 1 minute. Stir in pumpkin, bay leaf and broth; increase heat to high and heat to a simmer. Reduce heat to medium-low; simmer 15 minutes, stirring occasionally.
2. Stir in milk, honey, salt and white pepper; remove and discard bay leaf. Using a blender or stick blender, purée soup until smooth. Makes about 8 cups.
3. Serve warm topped with yogurt; garnish with thyme, if desired.
Approximate nutritional values per serving (1 cup):
115 Calories, 3g Fat (1g Saturated), 5mg Cholesterol,
545mg Sodium, 15g Carbohydrates, 0g Fiber, 6g Protein