I'm in full fall mode – we're making lots of soup over here! And I love it! This time of year is one of my favorites and I love having a cozy meal on a cold day.
I came across this recipe in my local grocers weekly-ad email. It comes from Charlotte Shares Blog. I've tweaked the recipe a bit to be more macro-friendly and also created instructions to cook it in the instant pot. I pretty much always use my instant pot. There are also stove-top instructions if that's what you prefer.
This soup pairs well with this lightened-up cornbread recipe on the blog. Served with a green salad it's well-rounded and the perfect weeknight meal!
Happy Fall Y'all!
Note: If you want to up the protein in this you can use bone broth (it has 10 g of protein per cup of broth). You'll have to create your own recipe in MFP if you swap the broth to bone broth.
- 1 tablespoon olive oil
- 1 yellow onion, diced (125 g)
- 4 cloves garlic, minced
- 1 (14.5 oz) can chicken broth
- 1 1/2 lbs raw chicken breast (frozen or thawed)
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon smoked paprika (make sure it's smoked – this is what gives it that yummy smoky flavor)
- 1/4-1/2 teaspoon red pepper flakes
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1 (14.5 oz) can diced tomatoes
- 1 (15.5 oz) can cannellini beans
- 1 (15 oz) can plain pumpkin puree
- 1 cup water
- 1 (8 oz) package 1/3 less fat cream cheese, cut into cubes
- 1/2 bunch cilantro, chopped
- Green chile to stir in (optional), but highly recommended!
For the instant pot:
Turn to sauté mode and add: olive oil and onion, cook until they start to turn golden; add garlic, stir 30 seconds. Turn the sauté function off. Add the chicken broth and chicken, placing them so they are spaced as much as possible. Sprinkle with the seasonings (chili powder, cumin, smoked paprika, salt, pepper, and red pepper flakes). Set to high pressure and cook for 10 minutes if you're using thawed chicken and 17 minutes for frozen chicken. Once it beeps, let the pressure release naturally if you have time (yields more tender chicken). Or naturally release for 10 minutes and the manually release the rest.
Stir in: diced tomatoes, cannellini beans, pumpkin puree, water. Turn the sauté function back on to “less” (there is “less, normal and more” on my IP). Let it simmer for 15-20 minutes. Adding more water if you want it to be less thick. Once it's simmered add the cubed 1/3 less fat cream cheese and stir until it's melted and combined well. Stir in chopped cilantro and serve immediately.
For the stove top: in a stock pot, add 1/2 tablespoon of olive oil and onion, cook until they start to turn golden; add garlic, stir 30 seconds. Scrape mixture onto a plate and set aside. Add the remaining 1/2 tablespoon oil to the pot and add in diced, raw chicken. Cook until chicken is cooked thoroughly. Add the remaining ingredients (including the onion mixture that was set aside) and let it simmer for about 15 minutes. Adding more water if you want a less thick soup. Once simmer is done add the cubed 1/3 less fat cream cheese and stir until it's melted and combined well. Stir in chopped cilantro and serve immediately.
“Biceps After Babies Smoky Pumpkin & Chicken Chili”
Cal 268 C 19.7 g F 8.7 g P 33.4 g
PRO TIP: Serving size is 1/8 of the recipe. Since cook times vary and other factors can affect the weight of your food. You can weigh the cooked weight of the recipe in grams and subtract the weight of the pan and divide that by 8 to see how many grams one serving is.