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Slow Cooker Pumpkin Soup - made with real pumpkin! | Recipe via www.yourchoicenutrition.com

Slow Cooker Pumpkin Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.7 from 3 reviews
  • Author: Brittany Poulson
  • Prep Time: 30 minutes
  • Cook Time: 6 hours
  • Total Time: 6 hours 30 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Slow Cooker
  • Cuisine: American

Description

This hearty pumpkin soup is perfect for chilly fall days. Throw the ingredients in the slow cooker & come back later for a tasty meal! Vegetarian & gluten-free.


Ingredients

Units Scale
  • 3 cups cubed pumpkin
  • 3 red potatoes, cubed
  • 2 medium carrots, peeled and diced
  • 1 small green bell pepper, diced
  • 1/2 medium yellow onion, diced
  • 1 can white beans, drained and rinsed
  • 1 can diced tomatoes, no salt added
  • 2 1/2 cups reduced sodium vegetable broth (or water)
  • 3 cloves garlic, minced
  • 1/2 teaspoon black pepper
  • 1 teaspoon ground cumin
  • 1/41/2 teaspoon chili powder (depending on how spicy you want it)

Optional:

  • 1/4 cup water
  • 3 Tablespoons corn starch

Instructions

  1. To cube your pumpkin, start by cutting 1/2-1 inch off the top and bottom of your pumpkin. Scoop out the inside of the pumpkin (seeds and membranes), reserving the seeds to bake later, if desired. Then peel the sides with a sharp knife or vegetable peeler. Alternatively, after cleaning out the inside, quarter the pumpkin and then peel the outside. (Use whichever method is easier for you). Cube into 1-inch pieces and place in the slow cooker.
  2. Dice the potatoes, carrots, bell pepper and onion. Add to the slow cooker.
  3. Drain and rinse the beans and add to the diced veggies. Add the canned diced tomatoes (do not drain) and water. Stir to mix everything together.
  4. Stir in the seasonings (garlic, pepper, cumin and chili powder).
  5. Turn the slow cooker on high and leave for 6 hours.
  6. Optional: For a thicker soup, during the last 30 minutes of cooking, take a cup and combine 1/4 cup water and 3 Tablespoons cornstarch. Stir until smooth. Add to the soup, stirring until combined. Continue cooking on high for the remaining 30 minutes, or until the liquid is thickened. Adjust seasonings as needed.
  7. Serve with crackers and enjoy!

Freezer Meal Tip: This meal can easily be used as a freezer meal by combining all the ingredients except the broth/water into a freezer storage bag or container. To cook, thaw in the fridge for 4 hours or overnight. In the morning, place the all the contents of the bag or container to the slow cooker and add in the water. Cook as directed above.



Nutrition

  • Serving Size: 1/6th of recipe
  • Calories: 200
  • Sugar: 7 g
  • Sodium: 147 mg
  • Fat: 1 g
  • Carbohydrates: 43 g
  • Fiber: 6 g
  • Protein: 8 g
  • Cholesterol: 0 mg

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Disclaimer: The information and services provided by Brittany Poulson, MDA, RDN, CD, CDE and Your Choice Nutrition, LLC are in no way to be used as a substitute for medical care. The information provided by this website and through my services is for educational purposes only. Individuals should seek the permission and supervision of a physician before starting any weight loss plan, diet or exercise program. All medical information should be used in consultation with your physician and other healthcare providers. Your Choice Nutrition is not responsible for the contents or products of any or all links made from and to this site by a third party site. Brittany Poulson and Your Choice Nutrition disclaim any liability arising directly or indirectly from the use of this web site and/or services.