Healthy Recipes

Cinnamon and Chipotle Spiced Pumpkin Soup – 112 Calories

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Warm and nourishing, this Fall soup is a great source of fiber and protein.

Nutrition Per Serving: 

Calories: 112
Protein: 6 g
Carbohydrate: 16 g
Total Fat: 3 g
Sodium: 201 mg
Fiber: 3 g


1 tablespoon olive oil
1 medium onion, roughly chopped
2 chipotle peppers canned in adobo, seeded and roughly chopped plus 1 tablespoon adobo sauce
1 teaspoon cinnamon, plus a pinch for garnish
1 (15-ounce) can pumpkin puree
3 cups low-sodium fat free chicken broth
1 (12-ounce) can fat free evaporated milk
sea salt and freshly ground pepper to taste


Place a large saucepan over medium heat. Add the oil followed by the onion and cook until browned, about 6 minutes. Add the chipotles, adobo sauce, cinnamon, pumpkin puree, salt, and pepper, then cook, stirring constantly, for an additional 3 minutes. Pour in the broth and bring the soup to a boil. Simmer the soup for 10 minutes to allow the flavors to marry.

Puree the soup in small batches in a blender, strain, and return to a clean saucepan over medium heat. Pour in the evaporated milk, season again with salt and pepper, garnish with a dash of cinnamon, and serve.

Yield: 6 servings
Prep Time: 25 minutes


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