Pumpkin Sweet Potato Soup

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With just 100 calories per cup, you are going to fall in love with this luscious 30-minute soup made with not one, but two fall all-star ingredients! Every time I make it, I’m amazed at how something so satisfyingly creamy and comforting can be so low in calories, carbs and fat.

The culinary trick of adding just one sweet potato to lower calorie and carb pumpkin is what creates a soup that is “skinny,” yet satisfying (not to mention jam-packed with fiber, vitamins, and antioxidants). For the best flavor, be sure to let the onions start to caramelize before adding the pumpkin and the broth. If you like a little zing in your soup, add a tiny pinch of cayenne.  (PS A slice of bread or a roll tastes excellent when dunked into this super soup!)

Makes 5 1-cup servings


2 teaspoons canola oil
1 medium onion, diced
1 medium sweet potato
1 (15-ounce) can 100% pure pumpkin
2 (14-ounce) cans reduced-sodium chicken broth
1 tablespoon brown sugar
¾ teaspoon dried thyme, crushed
¼ teaspoon salt, or to taste
Pinch black pepper
Pinch of cayenne pepper, optional
Light sour cream for garnish, optional


1. Heat the oil in a large soup pot over medium heat. Add the onion and sauté for 8 to 10 minutes, or until well softened and starting to caramelize. While the onion is cooking, pierce the sweet potato with a fork, and place it in the microwave. Cook on high for 6 to 7 minutes, or until soft when pierced with a fork. Let cool for 2 minutes.

2. Add the pumpkin, broth and brown sugar. Crush the thyme in with your fingers and add the salt, black pepper, optional cayenne, and flesh of the cooked sweet potato to the soup pot. Stir to combine, gently mashing the sweet potato. Cover and simmer for 10 to 15 minutes, stirring occasionally.

3. Transfer the hot soup to a blender, or use an immersion blender, and puree the soup until smooth. If using a blender, return the pureed soup to the pot, and bring to a low simmer for 1 to 2 minutes until warm. Serve garnished with a swirl of sour cream, if desired.

Nutrition Information Per Serving: (1 cup)   Calories 100 | Carbohydrate 18g (Sugars 10g)  |  Total Fat 2g (Sat Fat 0g)  |  Protein 3g  |  Fiber 4g  |  Cholesterol 0mg  |  Sodium 330mg  |  Food Exchanges:  1 Starch |  Carbohydrate Choices: 1  |  Weight Watcher Plus Point Comparison:  2   Smart Points: 2

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