Lentil Soup

Lentils  - no matter the colour : red, green - represent a great low GL food: low in fats, high in fibres (soluble and insoluble), seems to protect against cancer and cardiovascular diseases...and the soup is really tasty...
don't believe my word for this...trust your own senses...

so, let's make that soup and judge...

225-250 grams of dried red lentils 
2 garlic cloves
salt, chilli powder if you like it hot
about 750 gr boiled water
the juice from half a lemon
to finish it - some fresh coriander or parley - chopped

1. rinse well the lentils, until the water is clean

2. put the garlic cloves through the garlic press and fry it a little, just to develop the aroma 

3.mix the soaked lentils, then add some spices - salt would be enough ...and some chilli powder maybe...

4. Transfer all in the slow cooker if u use one, and add the boiling water..put it on 'high' for maybe one hour......If u cook it in a normal pot, just leave it for about 40 minutes to boil...

5. as the last step - squeeze half of lemon, and add the juice...leave the soup to boil about 10 more minutes...

That's all.

Add some freshly chopped coriander (or parley) and enjoy it while hot ..or warm ... :-) 

Low-GL Soup: Quick tomato soup

1x recipe quantity quick tomato sauce
300ml vegetable stock
1 tablespoon live natural yoghurt
fresh basil, to garnish

Put the quick tomato sauce and stock in a blender and blend to make a soup.
Pour into a saucepan and heat to simmering point. Divide between two bowls and put a swirl of yoghurt on top of each. Serve garnished with the basil.

Serve soup with wholemeal bread. Add some pulses, cubes tofu, smoked mackerel or chicken strips to provide the protein.

Low-GL Basics: Vegetable Stock

Makes approx. 1.5 litres

2 potatoes or 1 parsnip, roughly chopped
2 carrots roughly chopped
1 large onion, quartered
1 stick celery, roughly chopped
1 garlic bulb, unpeeled (optional)
1 bay leaf
large spring fresh thyme or 1/2 teaspoon dried thyme
large spring parsley
6-8 black peppercorns
2 litres water

Put all the ingredients into a large saucepan. Bring slowly to the boil, then reduce teh heat, partly cover and simmer gently for about 2 hours.
While the stock is simmering, line a colander with a piece of muslin and set over a large bowl. When the stock has finished cooking, pour it through the muslin lined colander into the bowl. Discard the contents of the colander. Cover the bowl and set aside to cool thoroughly before storing in the refrigerator. It will keep for 3-4 days in the refrigerator or you can freeze it.