Calories

270

Protein

10g

Carbs

38g

Fat

10g

Loaded with apples, pumpkin, and chunks of vegetables, you can enjoy all the flavors of fall with every bite! This is a chowder, but we made it with nonfat Greek yogurt instead of heavy cream. And with only 270 calories per serving, this hearty soup will keep you full without weighing you down.

Pumpkin Apple Chowder

Prep Time

15 min

Cook Time

30 min

Total Time

45 min

Recipe Type: Dinner

Serving Size: 2 cups

Makes 3 servings

Ingredients

  • 3 cups pumpkin or butternut squash, cubed
  • 1 cup celery, chopped
  • 1 cup leeks, sliced
  • 1 cup carrots, chopped
  • 1 apple, diced
  • 2 tablespoons olive oil
  • 1 cup nonfat, plain Greek yogurt
  • 1 cup unsweetened apple juice
  • 1 teaspoon ground sage
  • ½ teaspoon black pepper
  • ½ teaspoon powdered garlic
  • ½ teaspoon salt

Directions

  1. In a medium-sized pot, sauté all the vegetables and the apple in the olive oil until soft.
  2. Add the rest of the ingredients to the pot and bring to a boil.
  3. Reduce heat to a simmer and cook for 5 minutes.
  4. Add the rest of the ingredients to the pot and stir till well combined.
  5. Continue to simmer for an additional 5–7 minutes, or until bubbles form on the edges.
  6. Serve warm.

 

NUTRITIONAL INFO PER SERVING
Calories 270 (90 from fat)
Total fat 10g
Saturated fat 1.5g
Cholesterol 5mg
Sodium 480mg
Carbohydrate 38g (5g dietary fiber, 24g sugar)
Protein 10g

 

WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.