The Food Coach

Free Healthy Recipe - Pumpkin, Lentil and Ginger Soup

Low carbohydrate, Low fat

Most cafes during winter sell pumpkin soup and while it's a real crowd pleaser it's often made with cream, boosting its saturated fat and energy content. In place of cream I've used buttermilk, with infinitely less fat, to give it a creamy taste, and which, unlike yoghurt, won't separate with heat.

Ingredients
½ cup red lentils
1 tbsp orange zest
½ cup buttermilk
¼ cup coriander, chopped

Copyright John Paul Urizar
www.johnpaulurizar.com.au

Method

Cut the pumpkin into large chunks and add to a stockpot. Rinse the lentils and add them to the pumpkin with the ginger and orange zest. Add the stock and over a medium heat bring the soup to the boil.

Reduce to simmer and cook until the lentils and pumpkin are both cooked (approx 30 minutes). Remove from the heat and transfer the ingredients to a food processor and process until smooth. Stir through the buttermilk top with chopped coriander and serve.

Note: Pumpkin is a great source of betacarotene and Vitamin A. On paper it has a high GI but because it's comprised of mainly water, and very little carbohydrate it can be enjoyed by everyone - even those concerned with high blood sugar levels.

Makes 4 servings (serve = 1 bowl)

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 45 mins
Ready in: 55 mins


Suitable for:
Dinner, Lunch, Soup

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Nutritional Information - Per Serve
Kj 898 kj
Calories 215 kcal
Fat 3.1 g
Saturated Fat 1.8 g
Total Carbohydrate 28.5 g
Total Protein 15.2 g
Fibre 6.3 g