Pumpkin, lentil and ginger soup
Courtesy of www.thefoodcoach.com.au
Low carbohydrate, Low fat
Most cafes during winter sell pumpkin soup and while it’s a real crowd pleaser it’s often made with cream, boosting its saturated fat and energy content. In place of cream I’ve used buttermilk, with infinitely less fat, to give it a creamy taste, and which, unlike yoghurt, won’t separate with heat.
Ingredients:
1 kg Jap pumpkin
½ cup red lentils
1 tbsp grated ginger
1 tbsp orange zest
1 litre vegetable stock
½ cup buttermilk
¼ cup coriander, chopped
Prep Time: 10 mins
Cooking Time: 45 mins
Ready in: 55 mins
Suitable for:
Dinner, Lunch
Preparation:
Cut the pumpkin into large chunks and add to a stockpot. Rinse the lentils and add them to the pumpkin with the ginger and orange zest. Add the stock and over a medium heat bring the soup to the boil.
Method:
Reduce to simmer and cook until the lentils and pumpkin are both cooked (approx 30 minutes). Remove from the heat and transfer the ingredients to a food processor and process until smooth. Stir through the buttermilk top with chopped coriander and serve.
Note:
Pumpkin is a great source of betacarotene and Vitamin A. On paper it has a high GI but because it’s comprised of mainly water, and very little carbohydrate it can be enjoyed by everyone - even those concerned with high blood sugar levels.
Makes 4 servings (serve = 1 bowl)
For more delicious recipes from Judy Davie The Food Coach please visit www.thefoodcoach.com.au
