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Low GI Butternut Squash and Red Lentil Soup

Soup Low GI Public
Course: Main course
Preparation time: 10 minutes
Cooking time: 35 minutes
Energy: 266 kcal / serving

Instructions

  • 1.   Rinse the red lentils until the water stops foaming. Set aside.
  • 2.   Wash the butternut squash well and cut it into small cubes, with the skin on.
  • 3.   Slice the red onion, squeeze the garlic clove, and grate the small piece of ginger. Sauté them for 5 minutes in a large pot with a splash of olive oil.
  • 4.   Add the butternut squash cubes and sauté them for 5 minutes, stirring occasionally.
  • 5.   Add water and the vegetable bouillon cube: the water level should be just above the squash cubes, to cover them well.
  • 6.   Bring to a boil and let it cook for about 10 minutes. After this time, add the red lentils and continue cooking for 15 minutes.
  • 7.   Once the squash is tender and the lentils are well cooked, it's time to blend everything. Blend until smooth, adjust the texture to your liking, and season with sea salt and pepper. Enjoy hot.

Ingredients for servings

  • 300 g of red lentil
  • 1 kg of butternut squash
  • 1 red onion
  • 2 garlic cloves
  • 30 g of grated fresh ginger
  • 1 vegetable bouillon cube
  • 1 flower of salt
  • pepper (according to taste)

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Nutritional information *

  •  
    Per serving
    % RDA
  • Energy value
    266 kcal
    13 %
  • Fat
    0,73 g
    1 %
  • of which saturated
    0,16 g
    1 %
  • Carbohydrates
    33,38 g
    13 %
  • of which sugar
    5,25 g
    6 %
  • Protein
    15,97 g
    32 %
  • Fibers
    11,43 g
    ?
  •   More data
* As an indication, before cooking, RDA of the EU.