Pumpkin Lentil Soup
Blood Sugar: 6Servings: 4Preparation Time: 40minMeal Category: Lunch
Micronutrients:Vitamin ACalciumFolate
Macronutrients per 100g
Energy
72kcal
Sugar
2g
Fat
2g
Fiber
1g
Sat fat
1g
Protein
3g
Carbs
10g
Sodium
114mg
Ingredients
- 1 Onion
- 1 Garlic clove
- 20g / 0.7oz Ginger
- 400g / 14.1oz cleaned Hokkaido pumpkin
- 2 tbsp Rapeseed oil
- 200g / 7.05oz Red lentils
- 600ml / 20.28fl oz without added sugar Gluten-free vegetable broth
- 400ml / 13.53fl oz Coconut milk
Preparation
- Peel and finely dice 1 Onion, 1 Garlic clove, and 20g/0.7oz Ginger. Wash and roughly chop 400g/14.1oz cleaned Hokkaido pumpkin.
- Heat 2 tbsp Rapeseed oil in a large pot and sauté Onion, Garlic, and Ginger.
- Add pumpkin pieces and briefly sauté.
- Add 200g/7.05oz Red lentils, 600ml/20.28fl oz gluten-free vegetable broth without added sugar, and 400ml/13.53fl oz Coconut milk.
- Bring to a boil, cover, and simmer on low heat for 15-20 minutes until pumpkin is soft.
- Remove from heat and puree soup with an immersion blender.
- Season with salt and pepper to taste and serve in deep plates or bowls.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
10% of RDI
Vitamin C
3% of RDI
Omega 3
1% of RDI
Vitamin A
11% of RDI
Calcium
55% of RDI
Folate
28% of RDI
Good to know
Strictly speaking, Ginger is not a root but a rhizome, a thickened shoot that stores nutrients for the plant. It helps with colds in the early stages, dissolves mucus, and reduces inflammation.
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