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Add Pumpkin Soup Recipe Into Dash Diet Menu

Whether you are on 1200 calorie or 1600 calorie DASH diet,  sometimes it feels like you are starving yourself. The solution to keeping hunger at bay is using complex carb meals that will allow you to function till the next meal without feeling hungry. Even more importantly, you want these meals to be low calorie meals so that you can stick to your daily calorie allotment.

Check out this low fat pumpkin soup – originally from South America, it was sent to me by my friend who lived there for a long time. It contains high amount of L-Arginine rich beans, which means it doesn’t just suit the DASH diet, it acts as one of the quickest ways to lower blood pressure.

Produces 8 portions, about 170 calories each.
Each portion contains:

  • 1 Serving of Grains
  • 4 Servings of Vegetables (on the 1200 calorie DASH diet, that’s about how much you need for a day)
  • 1 Serving of Beans (Nuts, Seeds, Legumes group)
Pumpkin Soup Recipe DASH Diet

Pumpkin Soup Recipe DASH Diet

DASH Diet Pumpkin Soup

Ingredients:

  • 1 piece of pumpkin (or 1 kg (2.2 lbs) of frozen cubed pumpkin or butternut squash)
  • 300 g dry kidney beans or 4 cups cooked  (or 2 cans cooked)
  • 1.2  lbs frozen corn
  • 2 medium carrots, sliced into matchsticks
  • 1 tomato, cubed
  • 1 big onion
  • 1 red bell pepper
  • 2 tsp of olive oil
  • salt and pepper to taste
Directions: 
  1. Soak kidney beans for 3 hours or overnight. Cook until ready. Or use canned beans -but don’t add salt because they already contain it.
  2. Bake the piece of pumpkin whole, or cut it in cubes and boil.
  3. Fry the onion until golden color, add carrots, sauté several more minutes, and add cubed tomato and pepper.
  4. Add frozen corn, cover and sauté until the corn is ready.
  5. While corn is cooking, put beans and pumpkin into the food processor(I use the Vitamix ) and blend until uniform. Be careful working with hot beans and pumpkin, it’s safer to wait until they cool down a bit.
  6. Pour the mixture back into the pot, and add sauteed veggies and corn, salt and pepper. Garnish with parsley.

This Pumpkin soup stores well so you can cook  it once and use it for several days.  You can add croutons to it. Some people add bacon bits, but this is not a healthy option, as  bacon bits add a lot of calories and saturated fat.

Enjoy!

 

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