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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 is lower in sodium than most commercial soups. Using less broth - or, in this case, fewer bouillon cubes - and more spices results in a soup that has plenty of flavour without the added sodium.

Servings: 8


1 teaspoon canola oil

1 medium onion, finely chopped

8 cups water

2 0.5 ounce (11-gram) vegetable bouillon cubes

1 28-ounce (796-millilitre) can pure pumpkin purée

1 cup orange juice

1 tablespoon curry powder

1 teaspoon ground cumin

1 teaspoon ground coriander

1 cup unflavoured soy milk

Freshly ground black pepper to taste

Fresh cilantro sprigs, as garnish


In a large pan, heat oil over medium heat. Add onion and sauté for five to six minutes, or until onion is golden yellow.

Add water, bouillon cubes, pumpkin purée, orange juice, curry powder, cumin and coriander. Cover and simmer for 10 minutes. Remove from heat and stir in soy milk.

Season with black pepper. Garnish with fresh cilantro and serve.

From Foods that Fight Disease © Leslie Beck, 2008. Reprinted by permission from Penguin Group (Canada), a division of Pearson Canada Inc.

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