Tahinos Pumpkin Chowder (Full of Fiber)

A carotenoid-rich soup that can be enjoyed either hot or cold. Make sure to keep the avocado cream chilled

Serves 4 (serving size: 1 cup)

• 2 tablespoon olive oil
• 1 large red onion, chopped (about 1½ cups)
• 4 celery stalks, diced
• 1 1½-pound pumpkin or butternut squash, peeled and diced
• 3 cups canned chicken or vegetable broth
• Sea salt
• Freshly ground black pepper
• 1 large avocado, peeled and pitted
• 1 tablespoon fresh lime or lemon juice
• 1 bunch fresh cilantro, stems trimmed

Heat olive oil in a heavy, large saucepan over medium heat. Add chopped red onion and half of diced celery. Saute until vegetables are tender, about 10 minutes. Add pumpkin or butternut squash and 2½ cups chicken or vegetable broth. Simmer until pumpkin is very tender, about 25 minutes. Working in batches, transfer soup to a food processor and puree until smooth. Season to taste with salt and pepper. Cover and refrigerate until well chilled.

Bring a small saucepan of salted water to boil. Add the remaining celery and cook for 2 minutes. Drain and chill. Mash avocado and lime or lemon juice in small bowl. Place fresh cilantro in blender with remaining ½ cup chicken broth. Blend until smooth. Mix 6 tablespoons cilantro puree into avocado mixture. Season to taste with sea salt and pepper. Ladle soup into bowls. Place small scoop of avocado mixture in center of each. Sprinkle soup with celery and serve.

Servings of fruits and vegetables: 2 vegetables

Diabetes-beating phytonutrients: beta-carotene, quercetin, allylic sulfides, beta-sitosterol, anthocyanins, glutathione

Nutrition information: 270 calories, 5 grams protein, 15 grams total fat, 2 grams saturated fat, no cholesterol, 35 grams carbohydrate, 11 grams dietary fiber, 413 milligrams sodium