Relish autumn’s color and flavors in your own bowl with this creamy, flavor packer, golden apple and pumpkin soup prepared fresh in the Vita-Mix.  This bold soup is fast to make, healthy.  Serve this tasty soup either hot or cold. Top the apple and pumpkin soup with Greek yogurt and toasted walnuts.  Which way are you going to eat it?

I am relishing autumn’s colors and the slight breeze blowing through the live oak trees. Here in Central Florida the only orange colors are in my wild honey suckle plants. The bees are buzzing and there must be dozens of them actively gathering nectar next to our front door. The oranges on the citrus trees are still green. The garden flowers have all burst into an early autumn bloom of lavenders and pinks. It’ beautiful, but I do long to see some bright orange and yellow leaves.
I am making pumpkin and apple soup for lunch in honor of autumn.

For Chubby Chicks recipes, I try to create recipes that are fast, affordable, low-fat, low-sodium and diabetic friendly. Most of the tasty pumpkin soups I’ve had in the past involved a lot of butter, heavy cream, apple juice and brown sugar. This recipe cuts out all of the yummy ingredients that are no longer part of a low-fat and low-sugar lifestyle, while adding a bounty of crisp fresh flavors. This tart spicy apple and pumpkin soup is refreshing with a dollop of Greek yogurt and some toasty walnuts. My husband and I enjoyed every bit of it. The teens just made rude comments about the color.  It’s so important to get little kids eating lots of vegetables early on. This soup is perfect for a toddler. Please let me know what your family thinks.
Do you see the bee in the pink camillia?

Diabetic Friendly Pumpkin and Apple Soup, Vita-Mix

Rating: 5

Prep Time: 5 minutes

Cook Time: 7 minutes

Total Time: 13 minutes

Yield: 4 cups

Serving Size: 1 cup

Calories per serving: 165 calories, 78 fat calories

Fat per serving: Total Fat 8.6g, Sat Fat 2.4g

The nutrition facts are with using water instead of apple juice and stevia instead of brown sugar. The natural sugars still keep the sugar content a bit high.
Nutrition Facts: 165 calories per serving, 78 calories from fat, total fat 8.6g, saturated fat 2.4g, trans fat 0g, cholesterol 15mg, sodium 68mg, total carbohydrates 29g, dietary fiber 7.1g, sugars 19.2g, protein 3.7g, vitamin A 290%, vitamin C 16%, calcium 6%, iron 10%
Nutritional Grade: B+
Good Points: Low in sodium, high in dietary fiber, very high in vitamin A
Bad points: High in sugar


  • 1 and 1/2 cups of canned 100% pumpkin or cooked pumpkin
  • 1 cup of low sodium, no MSG canned chicken broth, or home made
  • 1/4 cup of diced sweet onion
  • 1 tbsp. unsalted butter
  • 2 tart green apples, chopped, peeling is optional
  • 1/2 tbsp. all-purpose flour
  • 4 packets of Stevia or 1/8 cup of packed brown sugar
  • 1/2 cup of water or unsweetened apple juice
  • 1/2 tsp. nutmeg
  • 1/2 tsp. ginger
  • 1 tsp. cinnamon
  • 1/4 cup of low-fat Greek yogurt
  • 2 tbsps. chopped walnuts
  • 1 tbsp. chopped fresh chives


  1. Brown the onions in butter in a non-stick pan.
  2. Add the onions, butter, pumpkin, chicken broth, apples, flour, Stevia or brown sugar, water or apple juice nutmeg, ginger and cinnamon to a Vita Mix Blender.
  3. Blend on High for 6 minutes until hot and cooked.
  4. Add Greek yogurt and 1 tbsp. of walnuts.
  5. Blend on high for 30 seconds.
  6. Pour into bowls.
  7. Garnish with a small dollop of Greek yogurt, walnuts and chopped chives.
  8. Serve hot or cold.
  9. The flavors blend well when they chill for 8 hours in the refrigerator.
  10. Garnish with a small dolop of Greek yogurt, walnuts and chopped chives.
  11. Serve hot or cold.
  12. Th flavor blend well when they chill for 8 hours in the refridgerator.
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This apple cutter is one of my favorite kitchen tools. It also works well on pears.

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