Butternut and lentil soup Low GI and Low Carb

Dive into a comforting taste experience with my butternut and lentil soup. A symphony of healthy and delicate flavors awaits you in every spoonful!

Welcome to the realm of healthy and flavorful flavors. Today, I present to you a recipe that warms the heart while taking care of your health: butternut and lentil soup. Easy to prepare, delightfully creamy, and suitable for diabetics, low GI enthusiasts, and Low Carb diet lovers, this soup will quickly become one of your favorites. Follow me on this culinary adventure, where simplicity rhymes with indulgence.

Butternut squash, with its velvety texture and sweet flavor, pairs perfectly with lentils, creating a harmony of tastes and textures. It’s a recipe that embodies love, tradition, and health.

Here are the ingredients you’ll need for this soup:

• 1 butternut squash (about 1 kg): The velvety and sweet base of our soup.
• 100g of lentils (blond or Coral): A source of plant-based proteins and fibers.
• 1 onion: For a delicately seasoned background flavor.
• 2 cloves of garlic: The aroma that underlines the richness of the dish.
• 1 liter of vegetable broth: The foundation of our soup.
• 4 tablespoons of coconut milk: For an exotic and creamy touch.
• 1 tablespoon of vegetable oil or Ghee: For cooking and a rich flavor.
• Salt, pepper, pumpkin seeds: The perfect balance of spices.

How to prepare this butternut and lentil soup?

1. Rinse the lentils.
2. Prepare the butternut squash by removing the skin, seeds, and cutting it into pieces.
3. Sauté the chopped onion and garlic in vegetable oil.
4. Add the butternut squash and lightly brown.
5. Pour in the lentils and vegetable broth.
6. Let simmer for 25 to 30 minutes.
7. Blend the butternut squash soup using an immersion blender.
8. Adjust the seasoning and serve in bowls with a tablespoon of coconut milk and some pumpkin seeds for decoration.

My tips for successful butternut squash soup:

• For an even lighter version, replace the coconut milk with Greek yogurt.
• Vary the spices according to your personal preferences, with a pinch of nutmeg or cumin.
• Add green vegetables for a touch of freshness.

Presentation tips:

When serving this soup, feel free to add a final touch with a drizzle of sour cream, some freshly chopped herbs, or homemade croutons for extra crunch.

FAQ

Can I freeze this soup?
Absolutely, the soup freezes well. Make sure to let it cool completely before freezing.

Is it suitable for children?
Yes, this soup is an excellent way to introduce healthy vegetables into children’s diets, and it tastes delicious.

Other recipes to try

• Cream of pumpkin soup with coconut milk Low GI and Low Carb
• Clarified butter or Ghee: An ally for diabetics
• Carrot soup and vanilla low GI
• Low GI cauliflower soup: Easy and delicious recipe

There you have it, you are now ready to enjoy this delicious butternut squash and lentil soup. A culinary experience that combines health and indulgence. Feel free to personalize the recipe to your taste and share your impressions in the comments. Enjoy your meal, and see you soon for new culinary discoveries!

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Velouté de butternut et lentilles IG bas

Yield: 4 personnes

Temps de préparation: 15 minutes

Temps de cuisson: 30 minutes

Total Time: 45 minutes

Découvrez mon velouté de butternut et lentilles, facile et adaptée aux diabétiques, IG bas et régime Low Carb.

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Ingredients

• 1 courge butternut (potiron, potimarron, citrouille)
• 100 gr de lentilles (blondes ou Corail)
• 1 oignon
• 2 gousses d'ail
• 1 litre de bouillon de légumes
• 4 cuillères à soupe de lait de coco
• 1 cuillère à soupe d'huile végétale ou de Ghee (beurre clarifié)
• Sel, poivre, graines de courge

Instructions

1. Rincer les lentilles.
2. Préparer la courge butternut en retirant la peau, les graines et en la coupant en morceaux.
3. Faire revenir l'oignon et l'ail émincé dans l'huile végétale.
4. Ajouter la courge butternut et faire colorer légèrement.
5. Verser les lentilles et le bouillon de légumes.
6. Laisser cuire à petit bouillon entre 25 et 30 minutes.
7. Mixer le velouté de butternut à l'aide d'un mixeur plongeant.
8. Rectifier l'assaisonnement et servir dans des bols avec une cuillère à soupe de lait de coco et quelques graines de courge pour la décoration.

Notes

Ajuster la texture et la consistance de votre velouté avec de l'eau s'il est trop épais.

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving:Calories: 235Total Fat: 13gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 8mgSodium: 858mgCarbohydrates: 25gFiber: 7gSugar: 4gProtein: 7g

Les informations nutritionnelles peuvent varier selon les produits et les marques choisis.

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