Description
A comforting and creamy pumpkin chicken soup high in protein, perfect for cozy autumn 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 to release the fragrant aromas.
- Add the pumpkin puree and chicken broth, stirring until the pumpkin is well mixed into the broth.
- Increase the heat to medium-high and bring the soup to a gentle boil.
- Reduce the heat to medium-low and let it simmer uncovered for 15 minutes, or until the vegetables are tender. Remove from the 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 and stir the yogurt mixture into the soup. Add the lemon juice, salt, and ground black pepper. Mix well.
Notes
This soup can be made in advance and stored in the fridge for up to 3 days. Reheat gently on the stove over low heat.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 6g
- Sodium: 400mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 4g
- Protein: 25g
- Cholesterol: 60mg