Preparation time: 10-15 mins
Cooking time: 40-50 mins
250 g (8 oz) red lentils
1 tablespoon vegetable oil
1 large onion, finely chopped
1 garlic clove, finely chopped
1 celery stick, finely chopped
200 g (7 oz) can chopped tomatoes, drained
1/2 small green chilli, deseeded and finely chopped (optional)
1/2 teaspoon paprika
1/2 teaspoon harissa paste1/2 teaspoon ground cumin
600 ml (1 pint) vegetable stock or water
salt and pepper
1 tablespoon chopped coriander, to garnish
1) Place the lentils in a bowl of water. Heat the oil in a large saucepan and gently fry the onion, garlic and celery over a low heat until softened.
2) Drain the lentils and add them to the vegetable pan with the tomatoes. Mix well. Add the chilli, if using, paprika, harissa paste, cumin and vegetable stock and season with salt and pepper. Cover the pan and simmer gently for about 30-40 minutes, until the lentils are soft, adding a little more vegetable stock or water if the soup gets too thick.
3) Service the soup immediately in warmed individual bowls topped with a little chopped coriander.
Protein: 18 g
Carbohydrate: 28 g
Fat: 2 g
Glycaemic Index: Low
Taken from ‘The GI Diet Plan’ by Helen Foster