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Winter Warmer – Red Lentil and Pumpkin Soup

 

 

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High Protein

High Fibre

Full of Vegetables

High Iron

Here is the recipe:

Serves 4

What you’ll need:

2 teaspoons of olive oil

1 brown onion, chopped

2 cloves of garlic, minced – I used 2 tsp of minced garlic from a jar.

1 large carrot, grated

450g pumpkin, peeled and chopped

1 cup dried red lentils, rinsed and drained

1tsp hot paprika

1tsp cumin

3 cups reduced salt chicken stock

400g can of no-added salt diced tomatoes

For extra good protein add 4 sccops of Personalized Protein Powder (to have a complete protein)

1tbsp chives, chopped (per person)

1tbsp 0-2% Plain Greek or low fat Yoghurt (per person)

Serve with cloud bread (no flour – only protein – recipe on www.level10club.co.za or contact me directly)

 

How to assemble:

Heat oil in pan. Add the onion and garlic and cook until translucent – about 5 minutes. Add carrot, pumpkin, lentils, stock, two additional cups of water and tomatoes.

 Bring to the boil, reduce heat and simmer covered for 30 minutes or until pumpkin is very tender.

Remove from the heat and puree with a stick blender.

Meanwhile, toast Turkish bread under the grill or in toaster.

Serve soup hot with a dollop of 0% Greek Yoghurt and a sprinkle of chives and cracked black pepper.

Eat mindfully and enjoy!

Notes: 

Add more water if you would like a thinner soup. The soup can thicken if made in advance.

You can cook this meal in a slow cooker for 6-10hours.

Can be frozen for one month.

 

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