Description
A comforting and creamy high-protein pumpkin chicken soup that’s perfect for chilly fall evenings.
Ingredients
Scale
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, peeled and chopped
- 2 stalks celery, chopped
- 3 cloves garlic, minced
- 1 teaspoon dried sage
- 1 teaspoon dried thyme
- ½ teaspoon smoked paprika
- ¼ teaspoon ground nutmeg
- 1 can (15-ounce) pumpkin puree
- 4 cups fat-free low-sodium chicken broth
- 3 cups cooked chicken breast, shredded
- 1 cup 2% milk
- ½ cup plain nonfat Greek yogurt
- 1 tablespoon fresh lemon juice
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
Instructions
- Heat the olive oil in a large Dutch oven over medium heat.
- Add the onion, carrots, and celery. Cook for 7 to 8 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the garlic, sage, thyme, smoked paprika, and nutmeg. Cook for 30 seconds, stirring constantly, until fragrant.
- Add the pumpkin puree and chicken broth. Stir until the pumpkin is thoroughly mixed into the broth.
- Increase the heat to medium-high. Bring the soup to a gentle boil.
- Reduce the heat to medium-low. Simmer uncovered for 15 minutes, or until the vegetables are tender. Remove from heat.
- Using an immersion blender, blend the soup until smooth. Return the Dutch oven to low heat.
- Add the shredded chicken and milk. Cook for 5 minutes, stirring occasionally, until the chicken is heated through. Do not let the soup boil.
- Place the Greek yogurt in a medium bowl. Slowly add ½ cup of the hot soup to the yogurt while whisking until smooth.
- Remove the Dutch oven from the heat. Stir the yogurt mixture into the soup. Add the lemon juice, salt, and black pepper. Mix well.
Notes
Feel free to customize the soup with spices, herbs, or toppings of your choice.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 6g
- Sodium: 500mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 70mg