• 1-3/4 lbs. pumpkin or squash, seeded, peeled and diced
• 1 onion, chopped
• 2 ounces long grain brown rice
• 1 lb. carrots, sliced lengthwise
• 1-1/2 quarts vegetable stock, boiling
• 1/4 tsp. ground nutmeg
• 1 stick cinnamon, halved
• 1/4 tsp. allspice
• 5 ounces frozen peas
• 1 orange

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. Reduce heat to low and simmer about 45 minutes, or until rice is soft. Add peas and cook another 5 minutes. Discard cinnamon stick. 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. Serve in individual soup bowls, garnished with a twisted orange slice.

Per serving: calories 239, fat 2.3g, 8% calories from fat, cholesterol 0mg, protein 7.9g, carbohydrates 51.2g, fiber 13.8g, sugar 19.4g, sodium 520mg, diet points 2.7.

Dietary Exchanges: Milk: 0.0, Vegetable: 2.9, Fruit: 0.3, Bread: 1.9, Lean meat: 0.0, Fat: 0.0, Sugar: 0.0, Very lean meat protein: 0.0

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