Name: Tangy lentil soup with silverbeet and zucchini
Prep time: 10 min
Cook time: 25 min
Ingredients: 2 tbsp extra virgin olive oil; 1 brown onion (chopped); 500 g dried brown lentils (picked over for stones and washed); 1 tsp salt; 2 lower GI potatoes (peeled and cut into 1-centimetre (½-inch) cubes); 2 zucchini (cut into 1-centimetre (½-inch) cubes); 1 silverbeet (trimmed, washed and shredded into 1-centimetre (½-inch) strips making up 600 g (about 21 oz)); 2 cloves garlic (crushed); ground black pepper (optional); 1 bunch fresh coriander (cilantro) (chopped); 2 lemons (juiced)

Dinner

SERVES:

DIFFICULTY:
Easy

PREP TIME:
10

COOK TIME:
25

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Ingredients

2 tbsp extra virgin olive oil
1 brown onion chopped
500 g dried brown lentils picked over for stones and washed
1 tsp salt
2 lower GI potatoes peeled and cut into 1-centimetre (½-inch) cubes
2 zucchini cut into 1-centimetre (½-inch) cubes
1 silverbeet trimmed, washed and shredded into 1-centimetre (½-inch) strips making up 600 g (about 21 oz)
2 cloves garlic crushed
ground black pepper optional
1 bunch fresh coriander (cilantro) chopped
2 lemons juiced

Method

Warm oil in a large soup pot (at least 8 litres/2 gallons) capacity) and sauté onions until soft.
Add lentils, salt and 8 cups of water, cover with lid and bring to boil. Turn down heat and simmer for 15 minutes.
Add potato cubes and continue cooking for 10 minutes.
Add zucchini, silverbeet, garlic, pepper and 4 cups of extra boiling water, and cook for a further 5 minutes until the greens just start to soften.
Stir in coriander and lemon juice, and ladle hot into soup bowls. Serve with wholemeal Lebanese bread, if desired.

Notes

Energy per serve: 1201kJ

Recipe and images published with permission from Sue Radd’s new Cookbook Food as Medicine (Signs Publishing). Food as Medicine: Eating for Your Best Health was awarded number 1, ‘Best Health & Nutrition Cookbook in the World for 2016’ by Gourmand World Cookbook Awards. It promotes adopting a more plant based dietary pattern for chronic disease prevention/treatment and environmental sustainability.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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Tangy lentil soup with silverbeet and zucchini

Ingredients

Method

Notes

Nutritional information (per serve)

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