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The combination of orange juice, pumpkin and curry powder gives this soup a creamy consistency and rich flavour. But the best part is that it's low in sodium: per serving, this soup contains about one-third as much sodium as most commercial soups.
Using less broth - or in this case less bouillon cubes - and more spices results in a soup that has plenty of flavour without the added sodium.
Tip: This recipe calls for soymilk, which can be substituted with 1% or skim milk. Add the milk at the end of cooking to prevent it from curdling. This soup also freezes well, handy to have on hand for brown-bag lunches or a warm meal when you're in a hurry.
|1 tsp / 5 ml||canola oil|
|1||onion, finely chopped|
|8 cups / 2 L||water|
|2||0.5 oz/11 g vegetable boullion cubes|
|1||28 oz/798 ml can pure pumpkin puree|
|1 cup / 250 ml||orange juice|
|1 tbsp / 15 ml||curry powder|
|1 tsp / 5 ml||ground cumin|
|1 tsp / 5 ml||ground coriander|
|1 cup / 250 ml||unflavoured soy milk|
|freshly ground black pepper to taste|
|fresh cilantro sprigs, as garnish|
Add water, bouillon cubes, pumpkin puree, orange juice, curry powder, cumin and coriander. Cover and simmer for 10 minutes. Remove from heat and stir in soymilk (or low fat cow's milk).
Season with black pepper. Garnish with fresh cilantro and serve.
Per 1.5 cup (375 ml) serving: 84 cal, 3 g pro, 2 g total fat (0 g saturated fat), 16 g carb, 4 g fibre, 0 mg chol, 488 mg sodium
Excellent source of: vitamin A, vitamin C and beta-carotene
Good source of: fibre, vitamin K, iron, magnesium
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