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Red Lentil Soup
| A high carbohydrate, low fat, low glycaemic index |
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| Ingredients |
1 cup red lentils (220g)
2 cups water (500ml)
1 tsp mono/polyunsaturated oil (5ml)
2 tabsp water (40ml)
1 large finely chopped onion (150g)
2 crushed cloves garlic (6g)
2 finely chopped carrots (200g)
2 medium finely sliced stalks of celery (150g)
3 cups water (750 ml)
3 tsp low sodium stock powder (24g)
Freshly ground black pepper
Salt to taste
2 tabsp finely chopped fresh coriander or parsley |
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| Method |
· Bring lentils to the boil with 2 cups of water in a large saucepan.
· Simmer for 2 minutes, cover and leave for 1 hour and drain.
· Place oil, 2 tabsp of water, onion and garlic in a non-stick or heavy based frying pan.
· Stir-fry onion until soft and beginning to yellow.
· Add lentils with carrot, celery, 3 cups of water, stock powder and black pepper
· Simmer for 1 hour.
· Puree in a blender or mash in saucepan.
· Just before serving check seasoning and add coriander or parsley. |
| Serves : 6
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| Nutrients per Serve : KJ 559, Calories 134, Carbohydrates(grams) 17, Fat(grams) 2, Fibre (grams) 7
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