Des veloutés pour un automne sain - Epycure

RECETTES Velvety treats for a healthy fall

1min reading time

The goal is to make your life easier and provide practical support in improving your eating habits. We start with two little recipes that will warm up your fall evenings. Get to your stove!

Parsnip and pear cream soup

A sweet and sour recipe, which highlights two excellent prebiotic foods: pear and parsnip, a vegetable with astonishing flavors but too often forgotten. Both are rich in fermentable fiber and will nourish your small intestinal bacteria and strengthen your immunity very gently :)

For 4 people, you will need:

  • 400 g parsnips
  • 2 pears
  • 1 potato
  • 1 onion
  • 1L of broth (ideally homemade, vegetable or poultry. Avoid stock cubes containing monosodium glutamate!)
  • Almond or coconut cream
  • Olive oil

Steps :

  • Brown the onion in a pan with olive oil.
  • Peel and cut the parsnip, potato and pears into pieces.
  • Pour a liter of broth into the pan then add all the vegetables. Salt, pepper.
  • Leave to cook for approximately 25 minutes, adjusting the seasoning if necessary.
  • Mix and add two tablespoons of cream or almond puree.
  • Tip feel good: decorate with your favorite sprouted seeds, nuts and fresh herbs!

Coral lentil and butternut squash soup

A recipe with Indian influences, spicy and comforting. Here too, the fermentable fibers contained in squash and lentils will support your digestive health and the spices will help you adapt to temperature variations.

For 4 people, you will need:

  • 150g butternut squash
  • 100g of coral lentils
  • 10g fresh ginger
  • 1 yellow onion
  • 3 tbsp. tablespoon of coconut oil
  • Spices: 1 tbsp. teaspoon of cumin powder, 1 tbsp. cinnamon, 1 tsp. cardamom, 1 tbsp. teaspoon turmeric
  • 25 cl of coconut cream
  • 25 cl of vegetable broth
  • The juice of a lime
  • Chopped cilantro

Steps :

  • Peel and slice the ginger and onion. Peel the butternut squash, remove the seeds and cut it into pieces. Brown everything with the coconut oil and spices for 5 minutes.
  • Add the coconut cream, 50 cl of vegetable stock, sugar and lentils. Let simmer for 20 minutes. Blend until the soup is smooth. Add the lime juice and mix well.
  • Serve the soup decorated with a drizzle of coconut milk, a pinch of seeds of your choice and chopped coriander.

You will see, autumn will pass more quickly :)