Page 120 - IFSO Cookbook interno VOL4 2026.indd

Pumpkin Red Lentil Soup

Rani Coomans
Dietitian
Obesity Clinic ZOL, Genk
Belgium

Suitable for both people living with
overweight and obesity, and following
metabolic bariatric surgery or using
obesity management medications.

Preparation
Number of servings: 5
Preparation time: 30 minutes

Ingredients

● 1 butternut squash (about 900 g to 1
kilogram), peeled and cubed
● 3 carrots (about 300 g), peeled and sliced
● 1 yellow onion (about 150 g), chopped
● 80 g dried red lentils, rinsed
● 1.2 litres water
● 1.5 vegetable stock cubes (about 15 g
total)
● 1 tablespoon olive oil (15 g) Nutritional Facts
● Salt to taste (about 3 g, optional) per serving
● Black pepper to taste (about 1 g, optional) ● Calories: 180 kcal
● 0.5 teaspoon chilli flakes (about 2.5 g, ● Total Protein: 8 g
optional) ● Carbohydrate: 28 g
For finishing Of which sugars: 6 g
● 2 tablespoons light cream (30 ml) ● Fat: 4 g
● 2 tablespoons roasted pumpkin seeds ● Iron: 2.5 mg
(20 g) ● Calcium: 60 mg
● 2 tablespoons fresh parsley, chopped ● Fiber: 7 g
(10 g)

118