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Tangy lentil soup with silverbeet and zucchini

Tangy lentil soup with silverbeet and zucchini
Dinner

Low Gi Recipe Logo

SERVES:
8
DIFFICULTY:
Easy
PREP TIME:
20 minutes
COOK TIME:
45 minutes

Ingredients

  • 2 tbsp Extra virgin olive oil2 tab
  • 1 Large onion, chopped
  • 500 g Brown lentils, picked over for stones and washed
  • 1 tsp Salt
  • 2 Medium potatoes, peeled and cut into 1-centimetre (½-inch) cubes
  • 2 Medium zucchinis (courgettes), cut into 1-centimetre (½-inch) cubes
  • 1 Bunch silverbeet (chard), trimmed, washed and shredded into 1-centimetre (½-inch) strips making up 600 g (about 21 oz)
  • 2 Cloves garlic, crushed
  • Freshly ground black pepper, optional
  • 1 Bunch fresh coriander (cilantro), chopped
  • Juice of 2 lemons
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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.

 


Nutritional information (per serve)

Calories: 287kcal | Carbohydrates: 34g | Protein: 19g | Fat: 6g | Sodium: 457mg | Sugar: 5g | Calcium: 130mg | Iron: 7.7mg
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