Velouté of Pumpkin and Red Ginger Lentils

This recipe combines the sweetness of pumpkin, rich in fiber and beta-carotene, with the nutritional value of lentils, which provide plant-based protein and iron. Finally, ginger adds a fresh aromatic note and aids digestion thanks to its anti-inflammatory properties.

Discover the recipe by Dr. Cinzia Myriam Calabrese, medical nutritionist at UPMC Salvator Mundi International Hospital.

Enjoy!

Ingredients:

• 400 g clean pumpkin.
• 150 g of dried lentils.
• 1 onion.
• 1 cm grated ginger root.
• 700–800 ml light vegetable broth.
• 1 tablespoon of extra virgin olive oil.
• Salt and pepper (to taste).
• Optional: 100 g low-fat Greek yogurt and 2 tablespoons of pumpkin seeds.

Preparation:

Place the pumpkin, onion, lentils, and ginger in a pot, cover with broth, and cook for 15–18 minutes. Blend until smooth. At the end of cooking, add the olive oil and, if you like, add yogurt and pumpkin seeds.

Nutritional Information:

• Servings: 4
• Calories (per serving): about 250
• Per serving: Total fat 6g, saturated fat 1 g, carbohydrates 36 g, sugar 6 g, fiber 10 g, protein 13 g, sodium ≈ 350 mg.