eat for health logoHearty Squash Soup (Serves 4)

  • 1 ¾ pounds pumpkin or squash, seeded, peeled and diced
  • 1 onion, cooked, chopped
  • 2 oz. long grain brown rice
  • 1 pound carrots\cooked, sliced lengthwise
  • 4 ¼ cups vegetable stock, boiling
  • ¼ tsp. ground nutmeg
  • 1 stick cinnamon, halved¼ tsp. allspice
  • ¼  pound frozen peas
  • 1 orange

  1. To cook carrots, slice lengthwise and put slices in a casserole dish. Cover and microwave for 5 minutes. Continue to cook in microwave until carrots can be pierced with a fork.
  2. Place all ingredients, except peas and orange, in a heavy saucepan over medium high heat. Season with salt and pepper to taste. Bring to a boil.
  3. Reduce heat to low and simmer about 45 minutes, or until rice is soft.
  4. Add peas and cook another 5 minutes.
  5. Discard cinnamon stick.
  6. Cut 4 thin slices from the center of the orange for garnish. Grate the rest of the rind and squeeze out the juice. Stir the grated rind and juice into the soup.
  7. Serve in individual soup bowls, garnished with a twisted orange slice.
  8. To decrease the sodium in this recipe use low-sodium vegetable broth.

Nutrition info for 1 serving:
Calories 208, Protein 5.5g, Carbohydrate 4g, Total Fat 1g, Saturated Fat 0,
Cholesterol 0,Sodium 517mg