For the preparation of my chickpea and pumpkin soup, which is enveloping and creamy, I used cooked chickpeas and light pumpkin velouté.
• As for the chickpeas, I prepare several portions to have a small and practical supply in the freezer:
– cook the chickpeas in a pressure cooker.
That way, just defrost them in time, and in a few minutes, the soup will be ready, avoiding the use of canned legumes.
Otherwise, remember that dried chickpeas need soaking [12-24 hours].
If you’re unsure about the quantities to prepare, I have noted the weight variations of legumes from raw to cooked: chickpeas raw and cooked weight.
The preparation times, naturally, vary depending on the use of chickpeas: dried or already cooked.
I added the light pumpkin velouté [which I had ready in the freezer], but if necessary, just boil the pumpkin and blend it.
We enjoyed our chickpea and pumpkin soup with whole wheat pasta.
PUMPKIN AND DIABETES
Pumpkin glycemic index
Pumpkin of all types → 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?
– Can people with diabetes eat pumpkin!
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 whole wheat stelline
- cooked chickpeas, boiled (for 2 people)
- pumpkin (flesh)
- as needed water
- 1 vegetable stock cube (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
- chopped parsley
Suggested Tools
- 1 Saucepan diameter 5.5 inches
- Immersion Blender with cup
- 1 Pan with lid
Preparation
Prepare the chickpeas following the procedure described in cook chickpeas in a pressure cooker or, if you already have them ready in the freezer, defrost a double portion.
Clean the pumpkin and follow the procedure described to prepare the light pumpkin velouté.
Clean the pumpkin.
Cut it into slices and remove the peel.
Cut the flesh into cubes; the smaller they are, the faster they will cook.Place the pumpkin cubes in 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 it cook with a lid on low heat for 5 minutes.With the heat off, add a vegetable stock cube [optional] and mix with a silicone spatula until it dissolves among the pumpkin.
Add salt and grind the pepper.Blend with an immersion blender directly in the saucepan or in a tall and narrow glass.
In a pan, pour a couple of ladles of pumpkin velouté and heat.
Add half of the chickpeas.
Blend with an immersion blender.Add the remaining whole chickpeas and mix.
Adjust salt and grind the pepper.Your chickpea and pumpkin soup 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 is advisable to cook the pasta separately, then rinse it and add it to the brothy sauce prepared separately; this way, the starch released by the pasta in the cooking water is eliminated.
Meanwhile, bring the chickpea and pumpkin soup back to a boil.Pour the pasta into the pot with the chickpea and pumpkin soup and mix.
Add a drizzle of raw oil and the parsley.
Plate.
Grind a little more pepper.
Your whole wheat pasta in chickpea and pumpkin soup is ready.
Enjoy your meal!
The combination with pasta, rice, or other cereals allows for better absorption of legume proteins.
The cereals included in these dishes, in fact, compensate for the missing amino acids in legumes, allowing to achieve a complete amino acid pool.
Choose cereals preferably whole grain.
For more: how to combine legumes in the diet.
Notes
Hyperglycemia, prediabetes, and diabetes. You can find dedicated recipes here.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the proportions and food combinations indicated in your dietary plan.
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