Brown Lentil and Vegetable Soup (V)
Brown Lentil and Vegetable Soup (V)
Ingredients:
1 x tablespoon olive oil
2 x carrots, peeled, diced
2 x zucchini, diced
2 x sticks celery, diced
1 x brown onion, finely chopped
1 x 400g tin diced tomatoes
2 x cups vegetable liquid stock
1 x 400g tin brown lentils, rinsed, drained
½ cup flat-leaf parsley leaves, chopped
1 x lemon, quartered, to serve (Optional)
4 x crusty wholegrain rolls, to serve (Optional – if you need to modify carbohydrate portions for best blood glucose control or body composition goals, minimise or moderate this)
Method:
Heat oil in a large saucepan over medium-high heat. Add carrots, zucchini, celery and onion. Cook, stirring occasionally, for 10 minutes or until vegetables begin to soften.
Add tomatoes and stock to pan. Cover and bring to the boil. Reduce heat to medium-low. Simmer, partially covered, for 15 minutes or until vegetables are soft.
Add lentils to soup. Cook for 5 minutes or until heated through. Ladle soup into bowls. Sprinkle with parsley and squeeze lemon juice. Season with freshly ground black pepper. Serve with lemon wedges and bread rolls.
Did you know?
Lentils are a great source of dietary fibre and protein, meaning great for vegetarians.
You can reduce the glycaemic index of a food by addition of an acidic food, such as lemon.
If you need to add additional calories to this meal, a drizzle of cream would be perfect!
Recipe adapted from Taste.com