Low GI Squash & Lentil Soup
A high protein and low GI vegetarian alternative for those who fancy something a little more hearty and satisfying. Great for a quick lunch meal when you have no time too.
Preparation time: 10 minutes
Cooking time: 50-60 minutes
- High in Vitamins K, C and B complex
- A great source of slow release energy.
- Perfect balance of Liver cleansing minerals.
- 1 tbsp olive oil
- 1⁄2 large onion (chopped)
- 1 garlic clove (chopped)
- 1⁄2 tsp ground cumin
- 1⁄4 tsp ground cinnamon
- pinch freshly grated nutmeg
- pinch ground ginger
- pinch ground coriander
- 1lb butternut squash or pumpkin (deseeded and cut into small chunks)
- 100g red or yellow lentils
- 0.5 litres basic vegetable stock
- 3 tbsp lemon juice
- salt and pepper
- Greek-style yogurt to garnish
1.)Heat the oil in a large saucepan
2.) Add the onions and garlic and cook over a low heat, stirring occasionally, for 5 minutes, until softened.
3.) Add the cumin, cinnamon and nutmeg, ginger and coriander and cook, stirring constantly, for 1 minute.
4.) Stir in the squash and lentils and cook, stirring constantly for 2 minutes, then pour in the stock and bring to the boil over a medium heat. Reduce the heat and simmer, stirring occasionally, for 50-60 minutes, until the vegetables are tender.
5.) Remove from the heat and leave to cool slightly, the ladle into a food processor or blender, in batches if necessary, and process to a smooth purée.
6.) Return the soup to the rinsed-out pan, stir in the lemon juice, season to taste with salt and pepper and reheat gently.
7.) Ladle into warmed bowls, top with a swirl or crème fraîche or Greek yogurt and serve.
Use this for a quick, effective and similar result...
For a quick cheat option simply but some butternut soup with added lentils. Or buy the fresh soup and a tin of organic lentils and add them too the soup.