Pumpkin Soup with Chipotle-Roasted Sunflower Seeds
- ½ vanilla bean
- 4 tablespoons butter
- ½ white onion, finely diced
- 1 (15-ounce) can pumpkin
- 2 to 3 tablespoons chopped fresh sage
- 2½ cups lactose-free whole milk
- Salt and pepper
- Greek yogurt
Chipotle-Roasted Sunflower Seeds
- ¼ cup sunflower seeds
- 1 teaspoon olive oil
- ¼ teaspoon Chipotle powder
Protein: 8 g
Carbohydrate: 15 g
Fiber: 2 g
Total Fat: 23 g
Saturated fat: 11 g
Cholesterol: 47 mg
Calcium: 27% DV
Sodium: 218 mg
Halve the vanilla bean lengthwise, scrape the seeds and then add both the seeds and the pod to the soup. Melt the butter in a small sauté pan over medium-high heat. Cook until it starts to brown; add the onion and vanilla bean. Cook until the onion is translucent.
Add the canned pumpkin, sage, and milk. Whisk together and reduce the heat to medium.Simmer for 15 minutes.
Remove the vanilla bean pod and let soup cool*. Blend with an immersion blender until smooth. Return to medium heat, season with salt and pepper to taste.
Ladle into bowls; garnish with a dollop of tangy Greek yogurt and a sprinkling of Chipotle-Roasted Sunflower Seeds.
*Wait for soup to cool so the heat does not make the soup explode during blending.
*The thickness of this soup is determined by the amount of milk you add to the recipe so add more milk if desired. To serve it as more of a pureed pumpkin side dish, add less milk.
*If you do not have an immersion blender, puree the soup in an upright blender.