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Prep Time
15 mins
Total Time
45 mins
Serves
4

Ingredients

1 tbsp
canola oil
15 mL
6 cups
peeled, diced pumpkin
1.5 L
1/2
small onion, diced
2 cloves
garlic, peeled and crushed
3 cups
sodium-reduced chicken broth
750 mL
1 tbsp
maple syrup
15 mL
1/4 tsp
ground nutmeg
1 mL
1/4 tsp
each salt and pepper
1 mL
TOPPING:
1
Granny Smith apple, finely diced
1/4 cup
finely chopped fresh chives
60 mL
1/4 cup
chopped walnuts
60 mL
1 tbsp
lemon juice
15 mL
2 tbsp
maple syrup, divided
30 mL

Method

Step 1
Heat the oil in a large saucepan over medium-high heat. Stir in the pumpkin, onion and garlic. Cook until lightly browned, 5 to 6 min. Add the broth, 1 tbsp (15 mL) maple syrup, nutmeg, salt and pepper. Cover and simmer until the pumpkin is very tender, about 15 min.
Step 2
Meanwhile, to make the topping, in a bowl combine apple, chives, walnuts, lemon juice and 1 tbsp (15 mL) of maple syrup. Set aside.
Step 3
Purée the pumpkin mixture using a blender until smooth. Ladle the soup into 4 bowls and add topping. Drizzle each bowl with remaining maple syrup before serving.
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Characteristics

Better for you Fall Soup/Stew

Nutritional Facts Per Serving

Nutrition Description:
1 cup/250 mL soup with 1/4 cup/60 mL topping
Calories:
170
Fat:
6
Carbs:
24
Fibre:
2
Protein:
4
Sodium:
440 mg