Low GI & Omega 3 Rich Recipes

Recipes for healthy, slower-carb eating. Eat till you're full, feel satisfied and lose weight at the same time!

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Roast Pumpkin and Lentil Soup

July 10th, 2009

This thick warming soup will surprise you with how satisfying it is to the wintery appetite! Freeze some and take it to work, or defrost it for a lazy midweek meal. I cooked this alongside making a roast on the weekend, and the frozen portions were not in the freezer long before I was craving more!

pumpkin soup

Serves: 6-8

Preparation Time: 15 minutes Cooking Time: 45 minutes


  • 1- 1.5 kg pumpkin. (we used half a queensland blue for this, but a full butternut pumpkin would be about right)
  • 1 cup small dark lentils – we used black beluga variety which do not require pre-soaking and cook quickly.
  • Saffron strands (optional)
  • 2 cloves garlic
  • 1 litre chicken stock
  • 1 cup dry white wine
  • Sour cream, yoghurt, or creme fraiche (1 teaspoon per serve)
  • 1 teaspoon of chopped coriander for garnish
  • Salt and pepper
  • Multigrain sourdough to serve with


  • Preheat oven to 180 °C
  • Dice the pumpkin in small 1cm cubes after removing skin and seeds
  • Put in a heavy based baking dish and cover with the stock and wine, adding chopped garlic cloves and saffron
  • Cook in oven for 30-40 minutes. Watch the stock and make sure it doesn’t completely dry up. If it does, add a little water
  • Remove from oven and pour into a stockpot. Add boiling water so it is about half water, half pumpkin/lentil mix
  • Reboil, then turn down to a simmer
  • Cook for a further 20 minutes
  • Taste lentil to make sure it is cooked and soft
  • Remove from heat and whiz with an electric blender stick, or pour into a blender or food processor and puree.
  • Serve with a teaspoon of creme fraiche (or yoghurt/ sourcream – whatever you have handy), and a small amount of coriander, plus salt and pepper to taste, and thin slices of crusty multigrain sourdough bread.
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