The lentil and pumpkin soup warm, comforting, and delicious is perfect for cozying up on the coldest days!
Light and versatile recipe: brothy or creamy, rustic or velvety according to taste.
Preparation times
Vary depending on whether you use dry lentils or already cooked lentils.
PUMPKIN AND DIABETES
Pumpkin glycemic index: all types of pumpkin IG 75.
Besides 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?
Can people with diabetes eat pumpkin! – follow your dietary plan, ours includes it.
In cases of hyperglycemia, prediabetes and diabetes, pumpkin can be consumed without exceeding portions.
- Difficulty: Easy
- Cost: Economical
- Portions: 2People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 4.2 oz stelline (whole grain)
- cooked lentils (or canned lentils for 2 people)
- to taste pumpkin (flesh)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
- to taste chopped parsley
Suggested Tools
- Knife
- Cutting Board
- Immersion Blender
- 1 Casserole with preferably glass lid
Preparation
Recommended portions according to healthy eating guidelines
– fresh, soaked, or canned legumes: 5.3 oz;
– dry legumes: 1.8 oz.
The weights are always personal.
Prepare the lentils following the procedure described in How to cook lentils | simple digestible and versatile basic recipe or, if you have them ready in the freezer, defrost a double portion.
Alternatively, use pre-cooked packaged lentils.
Remember to rinse them well under running water: canned legumes often contain additives, salt, and sometimes sugar.
Between the types of packages, glass containers are to be preferred over tin containers as they are less subject to spoilage.
Wash the pumpkin.
Cut the pumpkin into slices.
Remove the skin and seeds.
Cut the flesh into pieces or dice or cubes.Place the flesh in a saucepan and cover with water.
Bring to a boil and simmer for about 5 minutes until the flesh is tender.
Adjust the salt and grind the pepper.Mash the flesh with a fork or, if you prefer, blend with an immersion blender directly in the saucepan until you get a smooth and velvety consistency.
Pour the lentils into the saucepan and mix, add water if needed and bring to a boil.
Adjust the salt.In another pot, cook the pasta and drain it.
In the case of brothy first courses, to avoid glycemic spikes, it is advisable to cook the pasta separately, rinse it, and add it to the prepared brothy sauce; in this way, the starch released by the pasta in the cooking water is eliminated.Meanwhile, bring lentils and pumpkin back to a boil.
Add the pasta and mix.Plate.
Grind some more pepper, drizzle with extra virgin olive oil, and add chopped parsley.Your lentil and pumpkin soup is ready.
Enjoy your meal!
Storage, tips, and variations
Light and versatile recipe: brothy [add water] or creamy [coarsely blend lentils with pumpkin], rustic [do not mash or blend pumpkin] or velvety [finely blend lentils and pumpkin] according to taste.
Use whole grain pasta to increase fiber content.
You can flavor your lentil and pumpkin soup by adding rosemary or sage.
FAQ (Frequently Asked Questions)
Tips on how to combine legumes
– legumes + cereals [example: bread, pasta, or rice], preferably choose whole grains;
– legumes + proteins.
Respect the proportions and the combinations indicated in your dietary plan.
For more information on the topic, read the article by clicking on the following link: Combining legumes in the diet.
