Low Glycemic Lentil Soup -
Warm Yourself with Comfort Food
(with thanks for this recipe to Macha and Joseph)
As appetites turn to heavier foods when the weather gets colder (not here in Arizona yet), dishes with beans, lentils and legumes can be very satisfying. These foods provide healthy carbohydrates that are not high glycemic. That means you don’t spike your blood sugar and crave extra calories 2 hours later when the blood sugar drops. |
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This recipe is one of my favorites and it comes from Joseph and Masha.
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Lentil Soup
Ingredients:
- 2 cups red lentils
- 1 cup brown or green lentils
- 3 cups water
- ½ cup Arborio rice
- 2 large onions-one cut into 1” cubes and the other chopped more finely
- 3 large ripe tomatoes cut into cubes
- 1 tablespoon olive oil
- 2 tsp powdered cumin
- 2 tsp salt
- a pinch of pepper and cinnamon
Method:
- Boil lentils, rice, cubed oinion, cubed tomato cumin and salt in the water til tender.
- Put through a food grinder like a Foley food mill or other one.
Do NOT discard the fibers but mix them in with the more liquid part.
- In a saucepan sauté til golden in olive oil: the chopped onion, pepper and cinnamon.
- Mix all ingredients together, adjust the seasonings and add some lemon. Simmer for ½ hour to blend the flavours.
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