RECIPES

Lentil and pumpkin soup with dates and fresh mint

Pumpkin has a range of fantastic health benefits, including being one of the best-known sources of beta-carotene. Beta-carotene is a powerful antioxidant. It also gives orange vegetables and fruits their vibrant color. The body converts any ingested beta-carotene into vitamin A. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration. Meal rich in beta-carotene and dietary fibre. #Vegan

Preparation time

Temps de preparació

Dificultat

Difficulty

Ingredients

  • Lemon
  • Fresh mint
  • Japanese chive
  • Ground cumin
  • Dates
  • Potato
  • Pumpkin
  • Spring onion
  • Red lentils

Necessary utensils

  • Cutting board
  • Knife
  • Pot
  • Squeezer

Nutritional information (every 100 grams)

Calories147,8 Kcl
Fat0,2 g
of which saturated fat0,1 g
Carbohydrates13,2 g
of which sugar3,3 g
Proteins2,6 g
Salt0,0 g

Preparation time

Difficulty

Ingredients

  • Lemon
  • Fresh mint
  • Japanese chive
  • Ground cumin
  • Dates
  • Potato
  • Pumpkin
  • Spring onion
  • Red lentils

Necessary utensils

  • Cutting board
  • Knife
  • Pot
  • Squeezer

Nutritional information (every 100 grams)

Calories147,8 Kcl
Fat0,2 g
of which saturated fat0,1 g
Carbohydrates13,2 g
of which sugar3,3 g
Proteins2,6 g
Salt0,0 g

Cooking step by step

Cooking
step by step

Prepare the ingredients:

Peel and chop onion, potato and pumpkin. 

Prepara los ingredientes - Crema de lentejas y calabaza

To the pan:

Heat a dash of oil in a pan and sauté onion, potato and pumpkin for 5 min. Add lentils and cumin. Season with salt and pepper. Remove and add water; just the amount to cover the ingredients.* Let boil with lid for 20 min.
*)If you see that more water is needed whilst the soup is boiling, just add it!

Prepare the rest of the ingredients:

Squeeze lemon.
Chop chives and dates.
Separate mint leaves from its branches. 

The soup:

Mix in lemon juice and blend everything in the pot with a hand blender.
Serve and garnish your soup with chives, dates and mint leaves.

paso 5

paso 5

paso 6

paso 6

El bulgur Merluza a la plancha

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