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Southern Sweet Potato and Pumpkin Soup

This sweet, creamy soup will satisfy your hunger and tickle your taste buds! Sweet potatoes contain vitamin A, a fat-soluble vitamin required for vision. It can also boost immune function and bone development. People with prediabetes are at risk for vision problems, which makes supplementing with this vitamin all-important.

Makes 4 servings. Total preparation time: 30 minutes.


1. In a saucepan, melt butter substitute over medium heat. Sauté onions until tender, add 1⁄2 cup water and steam-sauté carrots and sweet potatoes covered for 15 minutes.

2. Add sherry, thyme, pumpkin purée and 5 cups water. Simmer for 15 minutes.

3. Purée soup in blender or with an immersion blender. Add cashews or soy creamer and purée again until smooth and creamy.

4. If soup is too thick, add more water. Season with salt and pepper. Garnish with parsley.

Per serving: 288 calories, 16g total fat, 3g saturated fat, 0mg cholesterol, 187mg sodium, 227mg potassium, 31g total carbohydrate, 6g dietary fiber, 6g protein


1⁄4 cup Earth Balance butter substitute

2 large onions, diced
1 15-ounce can pumpkin purée
4 cups water or low sodium broth
4 carrots, washed and diced (leave skin on)
2 sweet potatoes, peeled and diced
1⁄4 cup sherry
1 cup raw cashews or 1 cup soy creamer
1 tablespoon thyme
4 tablespoons fresh parsley or chives
Salt and pepper

We realize that you may not always have the time to cook meals from scratch, and that a quick and easy substitution may be needed. We always recommend cooking the real thing, but in a pinch you can try this instead:

Buy low-sodium squash soup. Add diced frozen carrot, pumpkin or sweet potato purée, a dash of thyme, raw cashews and pre-made soup to blender and blend until smooth. Warm in saucepan or in the microwave until heated through. Serve with diced chives for extra flavor. Enjoy!