Pumpkin Soup with Apple-Walnut Topping

Prep time: 15min
Total time: 45min
Serves: 4
1 tbsp
canola oil
15 mL
6 cups
peeled, diced pumpkin
1.5 L
1/2
small onion, diced
0
2 cloves
garlic, peeled and crushed
0
3 cups
Chicken Broth - 35% Less Sodium
750 mL
1 tbsp
Pure 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
0
1/4 cup
finely chopped fresh Chives
60 mL
1/4 cup
Chopped Walnuts
60 mL
1 tbsp
lemon juice
15 mL
2 tbsp
Pure Maple Syrup, divided
30 mL
1 cup/250 mL soup with 1/4 cup/60 mL topping
calories
170
fat
6 g
saturated fat
0.5 g
carbs
24 g
protein
4 g
fibre
2 g
sodium
440 mg

Directions

  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.

  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.

  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.