The lentil and pumpkin soup is warm, comforting, and delicious, ideal for pampering yourself on the coldest days!
Light and versatile recipe: brothy or creamy, rustic or velvety according to taste.
Preparation Times
Vary based on the use of dried 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?
People with diabetes can eat pumpkin! – follow your dietary plan, ours includes it.
In cases of hyperglycemia, pre-diabetes, and diabetes, pumpkin can be consumed without exceeding portions.
- Difficulty: Easy
- Cost: Economical
- Portions: 2 People
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 1 cup cup stelline (whole grain)
- cooked lentils (or canned lentils for 2 people)
- to taste pumpkin (about 1 cup of pulp)
- 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 preferably with a glass lid
Preparation
Recommended portions from the guidelines for a healthy diet
– fresh, soaked, or canned legumes: 5.3 oz;
– dried legumes: 1.8 oz.
Portion sizes are always personal.
Prepare the lentils by following the procedure described in How to cook lentils | simple, digestible, and versatile basic recipe or, if you already have them ready in the freezer, defrost a double portion.
Alternatively, use precooked packaged lentils.
Remember to rinse them well under running water: canned legumes often contain additives, salt, and sometimes sugar.
Among the types of packaging, glass containers are preferable to tin as they are less prone to spoilage.
Wash the pumpkin.
Cut the pumpkin into slices.
Remove the skin and seeds.
Cut the pulp into pieces or cubes.Place the pulp in a saucepan and cover with water.
Bring to a boil and cook on low heat for about 5 minutes until the pulp becomes tender.
Adjust the salt and grind the pepper.Mash the pulp with a fork or, if you prefer, blend with an immersion blender directly in the saucepan until you achieve a homogeneous and velvety consistency.
Pour the lentils into the saucepan and mix, adding 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’s advisable to cook the pasta separately and rinse it before adding it to the prepared broth; 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 it.
Grind a bit more pepper, drizzle with extra virgin olive oil, and add some 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 [roughly blend lentils with pumpkin], rustic [don’t mash or blend the 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 (Questions and Answers)
Tips on how to pair legumes
– legumes + cereals [example: bread, pasta, or rice], preferably choose whole grains;
– legumes + proteins.
Respect the proportions and combinations indicated in your dietary plan.
To learn more about the topic read the article by clicking the following link: Pairing legumes in the diet.
