Hearty Vegetable and Lentil Soup |
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Prep Time: 25 Minutes Cook Time: 40 Minutes |
Ready In: 65 Minutes Servings: 8 |
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From The Australian Women's Weekly July issue featuring diabetic recipes. Times are estimates. Suitable for freezing. Per serve - 1360kj, 16g protein, 6g fat (1g saturated), 45g carbohydrate, 12g fibre, 500mg sodium and low GI Ingredients:
1 tablespoon olive oil |
2 brown onions (medium 300g, chopped) |
2 garlic cloves (quartered) |
2 stalks celery (200g, trimmed, chopped coarsely) |
2 carrots (240g, peeled, chopped coarsely) |
2 parsnips (500g, chopped coarsely) |
1 kumara (500g, peeled, chopped coarsely) |
1 tablespoon curry paste |
2 cups vegetable stock (salt reduced 500ml) |
1 liter water (4 cups) |
1 cup red lentil (200g) |
1 1/2 cups boiling water (extra 375ml) |
2 slices bread (low gi burgen, toasted, to serve) |
200 g low-fat yogurt |
1/4 cup fresh coriander (coarsley chopped) |
Directions:
1. Heat oil in a large saucepan, cook onions, garlic, celery, carrots, parsnip and kumara for about 10 minutes or until vegetables start to soften. Add curry paste and cook until fragrant.
2. Add stock, the water and lentils, bring to the boil.
3. Reduce heat, simmer for about 25 minutes or until vegetables and lentils are soft.
4. CORIANDER YOGHURT - Meanwhile blend half the yogurt with the coriander until smooth; stir in remaining yogurt. Refrigerate until required.
5. Blend or process soup in batches until smooth. Return soup to a clean pan, stir in extra boiling water and bring to the boil. (If using a stick/immersion blender you can do it in the pot and then had extra boiling water.).
6. Ladle soup into serving bowls, top with Coriander Yoghurt and a little freshly ground black pepper, if desired.
7. Serve with toasted bread cut into six servings.
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