Just create this scene in your mind:
Soft autumn cold outside, long day, but a hot plate of pumpkin soup with some root vegetables and some root vegetables and some spices waiting for you to call it a day, warm everything inside you and the energy around you!!! If can feel good with that thought, then imagine how good you are going to feel when you going to taste that soup!!
Pumpkin pie
Ingredients
- 250g red lentils
- 400ml hot water
- 1 medium carrot shredded
- 1 tbsp granulated onion
- 2 tsp lemon juice
- 1/2 orange peel
- 70 ml olive oil
- salt and pepper
- 1 tsp ginger
- 1 tsp onion / garlic powder
- 1 tsp paprika
- 1 tsp crushed red pepper, sweet or hot (bukovo)
- 1 tsp hacho miso
Instructions
Heat the olive oil in a large saucepan ang gently cook the onion for about 5 minutes until soft but not colored.
Add the pumpkin, potato and the carrots into chunks, to the pan.
Then carry on cooking for 8-10 minutes, stirring occasionally until it starts to soften and turn golden.
Pour the vegetable broth, pepper, and other spices in it.
Add the hatcho miso and keep mixing.
Bring to the boil and simmer for about 10 minutes until all the ingredients turn to very soft.
Use an hand blender for the soup.
NUTRITION FACTS PER SERVING
| CALORIES | 93 kcal |
| TOTAL FAT | 4.5 g |
| SATURATED FAT | 0.7 g |
| TRANS FAT | 0 g |
| CHOLESTEROL | 0 mg |
| OMEGA 3 | 0 g |
| OMEGA 6 | 0.4 g |
| TOTAL CARBOHYDRATES | 12.3 g |
| DIETARY FIBER | 2.6 g |
| SUGARS | 4.4 g |
| PROTEIN | 1.7 g |
| Vitamins | serving |
|---|---|
| Vitamin A | 587 mcg |
| Vitamin D | 0 mcg (0 IU) |
| Vitamin E | 1.7 mg |
| Vitamin K | 6.2 mcg |
| Vitamin C | 6.7 mg |
| B1 (Thiamine) | 0.1 mg |
| B2 (Riboflavin) | 0.1 mg |
| B3 (Niacin) | 0.8 mg |
| B6 (Pyridoxine) | 0.1 mg |
| B12 (Cobalamin) | 0 mcg |
| Choline | 10.7 mg |
| Folate | 17.2 mcg |
| Minerals | serving |
|---|---|
| Iron | 0.9 mg |
| Calcium | 34.3 mg |
| Magnesium | 19 mg |
| Zinc | 0.4 mg |
| Iodine | 0.08 mcg |
| Selenium | 0.6 mcg |
| Copper | 0.13 mg |
| Manganese | 0.3 mg |
| Phosphorus | 47.6 mg |
| Sodium | 273 mg |
