SugarSmart recipe – Creamy pumpkin soup

Creamy pumpkin soup with lentils for 4 people
by Jane Faerber

A SugarSmart recipe means a recipe consisting of only basic ingredients with no supplements of refined carbohydrates and with limited amounts of naturel ingredients that are rich in starch or sugar. Consuming meals based on SugarSmart recipes means no significant change in blood sugar level.
Being SugarSmart means being able to differentiate between basic foods, carbohydrate supplements and sweet treats – and selecting them based on individual needs.

1.3 lb hokkaido pumpkin
1.3 lb cauliflower
1 onion, finely chopped
1 clove garlic, finely chopped
1 tbsp grated fresh ginger
2-3 tsp ground cumin
0.25 gal vegetable broth
0.5 lb red lentils
App. 5 fl oz cream
App. 2 tsp apple cider vinegar
1-2 tbsp butter for frying
salt and freshly ground pepper
App. 2 oz of roasted pumpkin seeds
tbsp sour cream (18% of fat)

1. Wash the pumpkin, cut it in halves and remove seeds. Cut the pumpkin meat into small cubes.
2. Cut the cauliflower into smaller bouquets.
3. Sauté onions and garlic in butter until they are clear in color. Add ginger and cumin and let it all sauté a little longer.
4. Add pumpkin, cauliflower, lentils and, broth
5. Let the soup simmer for approx. 30 minutes, until the lentils are cooked and soft
6. Blend all the ingredients while adding the cream
7. Season the soup with apple cider vinegar, salt and, freshly ground pepper.
8. Taste and add salt and pepper if needed.

Serve with toasted pumpkin seeds and sour cream.

If you – or family members – prefer supplements of carbohydrates, whole grain bread is recommended on the side.

Read The Truth about Sugar to understand food’s interaction with your biology and to define your personal sugar-strategy.