The starting recipe is a creamy and velvety lentil soup with cauliflower and pumpkin to which I added deamidated brown rice, alternatively, you can enjoy it with whole wheat pasta or whole wheat bread.
As for the lentils, I prepare several portions to have a small and practical supply in the freezer: cooking lentils [basic recipe].
This way, just defrost them in time and in a few minutes the rice will be ready, avoiding the use of canned legumes.
Otherwise, remember that dry lentils require soaking [12-24 hours].
If you have doubts about the quantities to prepare, I have noted the weight variations of legumes from raw to cooked: lentils raw and cooked weight.
As for the preparation time, consider:
• 12-24 hours of soaking;
• 40 minutes for cooking the lentils;
• the preparation times of the vegetables;
• a few minutes for cooking the deamidated rice.
If you use ready-made lentils, calculate only the preparation time of the vegetables and cooking the deamidated rice.
I added the cauliflower in the form of puree and the pumpkin in the form of velvety soup [which I had ready in the freezer], but if needed, just boil and blend them.
Rice and glycemic index, which to choose? Also: how to deamidate rice.
• I chose a whole grain rice, specifically “parboiled whole grain rice for more taste and fiber, 10 minutes cooking” and I deamidated it.
Deamidation varies the cooking times of the rice, significantly reducing them, in this case from 10 minutes to about 3-5 depending on the desired consistency.
I completed the cooking of the deamidated rice in the soup.
A harmony of textures, aromas, and flavors, warm and soft.
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PUMPKIN AND DIABETES
Pumpkin glycemic index
All types of pumpkin → GI 75.
In addition to the glycemic index, it is important to consider the glycemic load, which is determined by the amount of food consumed.
Pumpkin has a high glycemic index but a low glycemic load.
Can people with diabetes eat pumpkin?
People with diabetes can eat pumpkin!
In case of hyperglycemia, prediabetes, and diabetes, pumpkin can be consumed without exceeding portions.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 people
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 1/2 cup parboiled brown rice (10' cooking time)
- pre-cooked lentils (for 2 people)
- 1 3/4 cups light cauliflower puree (or boiled blended cauliflower)
- 1 3/4 cups light pumpkin soup (or boiled blended pumpkin)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1/2 cup water
- 1 pinch salt
- 1 vegetable bouillon cube (homemade)
- of extra virgin olive oil (raw)
- 1 pinch mixed peppercorns (with grinder)
- as needed parsley (chopped)
Tools
- Bowl
- Colander
- 1 Blender or Mixer
Preparation
Rinse the rice to partially remove the starch, then:
• soak the rice in a bowl of cold water for 2 hours [30 minutes for basmati rice];
• stir occasionally;
• change the water a couple of times;
• rinse it thoroughly under running water before using.After completing the deamidation process, drain the rice thoroughly by pouring it into a colander.
If you taste a grain, it will feel like eating rice that has undergone a preliminary cooking.
Prepare the lentils following the procedure described in cooking lentils [basic recipe] or, if you already have them ready in the freezer, defrost a double portion.
Clean the cauliflower and follow the procedure described to prepare the light cauliflower puree.
I used about 200 g.Or, simply add boiled and blended cauliflower.
Clean the pumpkin and follow the procedure described to prepare the light pumpkin soup.
I used about 200 g.Or, simply add boiled and blended pumpkin.
Pour the lentils into a pot and bring them to a boil.
Add:
• the boiled and blended cauliflower or the puree;
• the boiled and blended pumpkin or the soup;
and mix.Add salt and grind the pepper.
Check the consistency, which should be brothy enough to complete the rice cooking.
Otherwise, prepare and add vegetable broth.
In a small pot, pour:
• 1/2 cup of water;
• a pinch of salt;
• a vegetable bouillon cube;
and bring to a boil.Lower the heat, pour the vegetable broth into the pot, and mix.
Add the deamidated rice.
Continue stirring with a silicone spatula.
Keep stirring for 3-5 minutes, instead of 10, until the risotto reaches a creamy and velvety consistency.
I stopped at 3.Plate up.
Add a drizzle of raw olive oil, grind some more pepper, and add the parsley.Your brown rice in lentil soup with cauliflower and pumpkin is ready.
Enjoy your meal!
… enjoy the lentil soup with cauliflower and pumpkin with pasta instead of deamidated rice, remember that:
In case of brothy main courses, to avoid glycemic spikes, it is advisable to cook the pasta separately, then rinse it and add it to the prepared brothy seasoning; in this way, the starch released by the pasta in the cooking water is eliminated.
You can prepare your soup with cauliflower and pumpkin using any type of legume or multiple types of legumes.
The combination with pasta, rice, or other cereals allows for better absorption of legume proteins.
The cereals in these dishes, in fact, compensate for the missing amino acids in the legumes, allowing for a complete amino acid pool.
Choose cereals preferably whole grain.
For more information: how to combine legumes in diet.
Notes
Hyperglycemia, prediabetes and diabetes.
Here you will find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all the nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and food combinations indicated in your food plan.
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