Servings 4 Serving size 1 Cup
- 1 teaspoon corn oil or canola
- 2 Gala or Fuji peeled apples chopped into 1-inch pieces
- 1 medium onion chopped into 1-inch pieces
- Use 1/4 cup water or up to 1/4 cup water. 1/2 cup of water can be used.
- 2 cups can solid-pack pumpkin (not pie filling).
- 1 1/2 cups fat-free, low-sodium vegetable broth
- 1 tablespoon garam masala
- 1/4 teaspoon cinnamon OR
- 1/4 teaspoon curry powder
- 1/2 cup fat-free milk
- 1/4 cup fat-free sour cream (optional).
- Dry-roasted, 1 tablespoon, and 1 teaspoon unsalted shelled pumpkin seed.
Tip – Click on Step to Mark as Complete.
- Heat the oil in a large saucepan on medium heat. Stir to coat the bottom. Stirring frequently, cook the onion and apples for 5 minutes or until they are soft.
- Add 1/4 cup water. Cover and cook for 7 minutes or until onions and apples are soft.
- Stir in the broth, garam masala, and cinnamon. Add 1/2 cup of water. Bring to a boil. Reduce heat to low and simmer covered for 10 minutes.
- Blend the soup in batches in a blender or food processor until it is smooth. Return the soup to the saucepan.
- Slowly add the milk and stir until well blended. Cook on medium heat for 30 seconds or until the milk is melted.
- Each serving should be garnished with pumpkin seeds and sour cream.
Tip This soup is even better the next morning because the flavors combine. Make the soup the night before. Blend the ingredients in a blender and cover. Refrigerate for at least 8-12 hours. Stir in the milk just before you heat it up. Stirring gently, cook on medium heat for 5 minutes or until the soup is heated through. Do not let the soup boil.
American Heart Association recipes have been reviewed and developed by nutritionists and adhere to scientific guidelines for healthy eating.
People who have diabetes or high blood pressure may find some recipes suitable. This site and its services are not intended to provide medical advice, diagnosis, or treatment. For diagnosis and treatment, you should always consult your doctor. You should contact qualified health care providers if you suspect or have a medical condition.
The American Association, Inc. (AHA) owns or holds the copyright, except for recipes that have been certified by Heart-Check or other indicated. All rights reserved. You are allowed to link to and share AHA-owned recipes without charge and without further request. However, you must not alter the text, directions, or ingredients. No substitutions or modifications are made. Proper attribution to the American Heart Association is required. Please refer to the full terms and conditions.