Pumpkin and Tomato Soup with Red Lentils
Registered Dietitian (UK) and President of Hong Kong Nutrition Association, Mr. Gordon CHEUNG said, "All ingredients in the soup are vegetables with high dietary fibre. The antioxidant property of β-carotene and lycopene in the pumpkin and tomato can protect our body tissue. The high content of potassium in the soup helps maintain normal blood pressure."
Ingredients : (To Serve 4)
| Pumpkin | 400g |
| Red lentils | 80g |
| Tomatoes | 200g |
| Onion | 80g |
| Thyme | Some |
| Water | 1L |
Seasoning:
| Olive oil | 1/2 teaspoon |
Cooking Method:
| 1. | Rinse and peel the pumpkin and cut into small cubes. Set aside. |
| 2. | Rinse the red lentils and tomatoes. Set aside. |
| 3. | Heat the olive oil. Stir-fry the onion for 3 minutes until softened. |
| 4. | Put all the ingredients in water and bring it to the boil over medium heat. Reduce the heat to low and simmer for 20 minutes. |
Per serving:
| Energy(kcal) | 120 |
| Carbohydrate(g) | 23 |
| Protein(g) | 6 |
| Fat(g) | 1 |
| Sugar(g) | 5 |
| Sodium(mg) | 6 |
The energy and nutrient content above is estimated according to the information compiled from the USDA Nutrient data Laboratory. Values are for reference only.
This recipe is provided by Bookworm Café.
Extract from CookSmart, Issue 27
