Pumpkin Lentil Soup

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

1. Peel and finely dice 1 Onion, 1 Garlic clove, and 20g/0.7oz Ginger. Wash and roughly chop 400g/14.1oz cleaned Hokkaido pumpkin. 2. Heat 2 tbsp Rapeseed oil in a large pot and sauté Onion, Garlic, and Ginger. 3. Add pumpkin pieces and briefly sauté. 4. Add 200g/7.05oz Red lentils, 600ml/20.28fl oz gluten-free vegetable broth without added sugar, and 400ml/13.53fl oz Coconut milk. 5. Bring to a boil, cover, and simmer on low heat for 15-20 minutes until pumpkin is soft. 6. Remove from heat and puree soup with an immersion blender. 7. 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.

How to Prepare

1. Peel and finely dice 1 Onion, 1 Garlic clove, and 20g/0.7oz Ginger. Wash and roughly chop 400g/14.1oz cleaned Hokkaido pumpkin. 2. Heat 2 tbsp Rapeseed oil in a large pot and sauté Onion, Garlic, and Ginger. 3. Add pumpkin pieces and briefly sauté. 4. Add 200g/7.05oz Red lentils, 600ml/20.28fl oz gluten-free vegetable broth without added sugar, and 400ml/13.53fl oz Coconut milk. 5. Bring to a boil, cover, and simmer on low heat for 15-20 minutes until pumpkin is soft. 6. Remove from heat and puree soup with an immersion blender. 7. Season with salt and pepper to taste and serve in deep plates or bowls.

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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