The lentil and pumpkin soup, whether brothy or creamy according to taste, is comforting and delicious, perfect for pampering and warming up on the coldest days!
We enjoyed it with whole wheat pasta.
As for the lentils, I prepare several portions to have a small and practical stock in the freezer: cooking lentils [basic recipe].
This way, just thaw them in time and in a few minutes the pasta will be ready, avoiding the use of canned legumes.
Otherwise, remember that dried lentils need 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.
Regarding preparation time, consider:
• 12-24 hours of soaking;
• 40 minutes for cooking lentils;
• preparation time for the pumpkin;
• 10 minutes for cooking the pasta.
If you use ready-to-eat lentils, calculate only the preparation time for the pumpkin and the cooking time for the pasta.
I added the pumpkin in the form of light pumpkin velouté [which I had ready in the freezer] but if necessary just boil it and blend it.
In case of brothy first courses, to avoid glycemic spikes, it’s advisable to cook the pasta separately, then rinse it and add it to the brothy sauce prepared separately; in this way, the starch released by the pasta in the cooking water is removed.
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PUMPKIN AND DIABETES
Pumpkin glycemic index
Pumpkin of all types → GI 75.
Besides the glycemic index, it’s 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 cases of hyperglycemia, prediabetes, and diabetes, pumpkin can therefore be consumed without exceeding portions.
- Difficulty: Easy
- Cost: Affordable
- Portions: 2 servings
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- pre-cooked lentils (for 2 servings)
- 6 oz light pumpkin velouté (or blended boiled pumpkin)
- 1/2 cup water (or to taste)
- 1 vegetable bouillon cube (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
- to taste parsley (chopped)
- 4.2 oz whole wheat spaghetti (broken)
Tools
- 1 Immersion blender
- 1 Cup tall and narrow for immersion blender
Preparation
Prepare the lentils by following the procedure described in cooking lentils [basic recipe] or, if you have them ready in the freezer, thaw a double portion.
Prepare the light pumpkin velouté.
Clean the pumpkin, slice it and remove the skin, dice the flesh: the smaller they are, the faster they cook.
Add them to a saucepan [more or less small depending on the amount of flesh], add just enough water to cover the pumpkin cubes, bring to a boil, and let cook with a lid on low heat for 5 minutes.
Turn off the heat, add the vegetable bouillon cube [optional] and mix with a silicone spatula until dissolved among the pumpkin.
Add salt and grind pepper.
Blend with an immersion blender directly in the saucepan or in a tall and narrow cup.
The light pumpkin velouté is ready.
I used about 180 g.
Alternatively, simply add boiled and blended pumpkin.
In a pot pour:
• the lentils;
• the light pumpkin velouté;
• the water;
• a vegetable bouillon cube;
bring to a boil and mix.
Adjust salt and grind pepper.
Let cook on low heat until the lentil and pumpkin soup has reached the desired consistency.
Plate it.
Add a drizzle of raw olive oil, grind a bit more pepper, and add parsley.
Your lentil and pumpkin soup, whether brothy or creamy according to taste, is ready.
Enjoy your meal.
In another pot, cook the pasta and drain it.
In case of brothy first courses, to avoid glycemic spikes, it’s advisable to cook the pasta separately, then rinse it and add it to the brothy sauce prepared separately; in this way, the starch released by the pasta in the cooking water is removed.
Meanwhile, bring the lentil and pumpkin soup back to a boil.
Pour the pasta into the pot with the lentil and pumpkin soup and mix.
Plate it.
Add a drizzle of raw olive oil, grind a bit more pepper, and add parsley.
Your lentil and pumpkin soup with whole wheat pasta is ready.
Enjoy your meal!
Combining with pasta, rice, or other grains allows for better absorption of the legumes’ proteins.
The grains in these dishes compensate for the amino acids missing in legumes, allowing for a complete amino acid pool.
Preferably choose whole grains.
Notes
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations of foods indicated in your diet plan.
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