Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo | Catégorie: Soupes et ragoûts, Diabétique, Santé du cœur

Creamy Pumpkin Apple Bisque

Curl up by the fire and enjoy the taste of winter with this decadent soup.

Creamy Pumpkin Apple Bisque

INGRÉDIENTS

  • 1 Tbsp canola oil 15 mL
  • 1 cup diced onions 250 mL
  • 1/2 medium Gala apple, peeled and chopped
  • 1 can (14oz/398 mL) reduced-sodium chicken broth
  • 1/2 of (15oz/426 mL) can solid pumpkin
  • 2 Tbsp sugar 30 mL
  • 1 1/2 tsp ground cinnamon 7 mL
  • 1/2 tsp ground cumin 2 mL
  • 1/2 tsp salt 2 mL
  • 1/8 tsp cayenne pepper .5 mL
  • 1 1/2 cups fat-free half and half  375 mL
  • 1/4 cup fat-free sour cream 60 mL

PRÉPARATION

  • 1. Heat canola oil in a large saucepan over medium-high heat. Add onions and apple; cook 5 minutes or until onions begin to brown.
  • 2. Place onion mixture in a blender with 1 cup (250 mL) broth. Secure lid, and puree until smooth. Return onion mixture to saucepan; add remaining ingredients, except half and half and sour cream. Bring to boil over high heat, reduce heat, cover tightly, and simmer 15 minutes.
  • 3. Remove from heat and gradually add half and half while stirring. To serve, spoon equal amounts of soup into four shallow bowls and top with dollops of sour cream.
  • Flavorful tip: Adding the apple while browning the onion brings out the sugars of the apple and richly brown the onions quickly.

RENDEMENT

4 servings

PORTION

1 cup (250 mL)

VALEUR NUTRITIVE

Per Serving

Calories175
Lipides5 g
Gras saturés1 g
Cholestérol5 mg
Glucides26 g
Fibres3 g
Protéines6 g
Sodium635 mg