Home / Recipes / Tangy lentil soup with silverbeet and zucchini

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:
10 minutes
COOK TIME:
25 minutes

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)

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

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!

Translate »