Carb Conscious Thanksgiving: Pumpkin Apple Soup
November is National Diabetes Month, a time when communities across the country team up to bring attention to diabetes. In 2018, it was estimated that 34.2 million Americans had diabetes and that number is only increasing. Part of managing diabetes is eating a carb consistent diet, meaning a similar number of carbs at each meal throughout the day. By eating a consistent amount of complex carbohydrates spikes in blood glucose levels, as well as the insulin release trigger, are greatly reduced. Even if you’re not a diabetic, maintaining a consistent carbohydrate intake in your day-to-day routine is good for your health.
Many of our favorite Thanksgiving foods are very high in carbohydrates. While tasty, overindulging often results in a crash after the meal, caused by the spike and fall of blood glucose. For both members of our community with diabetes and those who just follow a carb consistent diet, we wanted to share some lower carb options to help you navigate this Thanksgiving. This week, it’s an appetizer recipe for a Pumpkin Apple Bisque!
Prep Time: 10 Minutes Cook Time: 30 Minutes Total Time: 45 Minutes Servings: 6
Ingredients
- 1 tablespoon Olive Oil
- ½ large Onion, chopped
- 1 Granny Smith Apple, peeled and chopped
- 2 cloves Garlic, chopped
- 16 ounces Vegetable Broth, low sodium
- 1 cup Pumpkin Puree
- 1 tablespoon Maple Syrup (or sweetener of choice)
- 1 ½ teaspoon Cinnamon
- ½ teaspoon Cumin
- ½ teaspoon Salt
- ¼ teaspoon Cayenne Pepper
- 1 ½ cups Milk (or non-dairy milk of choice)
- ⅓ cup Parsley, chopped
Instructions
- Heat olive oil in a large saucepan over medium heat. Add the onion, apple, and garlic; cook until the onions begin to brown, about 5 minutes
- Place onion mixture into a blender with 1 cup of vegetable broth. Puree until smooth.
- Return the onion mixture to the saucepan and add the remaining ingredients, except the milk and parsley. Bring to a boil over high heat, reduce heat to low, cover tightly, and simmer for 30 minutes.
- Remove from heat and gradually add milk while stirring.
- To serve, spoon equal amounts of soup into bowls and garnish with parsley