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Home > Red Lentils and Barley Soup - low GI

Red Lentils and Barley Soup - low GI

March 21st, 2011 at 07:25 am

This is the recipe that I made today; it tasted quite nice so I will make it again.

A very tasty winter soup and warming makes a meal in itself.

1 tbsp oil
1 large onion 150g, finely chopped
2 cloves garlic, crushed or 2 tsp minced garlic
1/2 tsp turmeric
2 tsp curry powder
1/2 tsp ground cumin
1 tsp minced chilli
6 cups water
1 1/2 cups (375ml) prepared chicken stock
1 cup (200g) red lentils
1/2 cup (100g) pearl barley
425g can whole tomatoes, undrained and mashed
Salt
Freshly ground black pepper
Chopped fresh parsley or coriander to serve

Heat the oil in a large saucepan.
Add the onion, cover cook gently for about 10 minutes or until beginning to brown stirring frequently.

Add the garlic, turmeric, curry powder, cumin and chilli and cook, stirring for 1 minute.
Stir the in the water, lentils, barley, tomatoes, and salt and pepper to taste.

Bring to the boil, cover and simmer about 45 minutes or until the lentils and barley is tender.

Serve sprinkled with parsley or coriander.

Serves 4- 6
Notes: I add an extra can of tomatoes in the soup as I still quite a lot of them on hand. I counted the soup scoops that I got 16 soup scoops out of it. It tasted quite nice so will make it again.

Per serve (6)
Low GI
Cal 180/kJ 760
Carb 25g
Fat 5g
Fibre 5g
The New Glucose Revolution by Prof Jennie Brand- Miller p47

Posted in Recipes, Diabetes & Health | 2 Comments »

2 Responses to “Red Lentils and Barley Soup - low GI ”

  1. Joan.of.the.Arch Says:
    March 21st, 2011 at 04:15 pm 1300724110
    1300724110

    TKitty, would you be able to tell me the difference between red lentils and the greenish ones? I've always bought the greens ones as they are very common at every store here. Do they taste different? Have different texture?

  2. Tightwad Kitty Says:
    March 21st, 2011 at 07:19 pm 1300735195
    1300735195

    Yes they have a different texture in that they cook down to almost a puree form. Some people use them make a filler in grounded beef recipes to make it go further. I will find some links on lentils and post a few recipes as I have a large collection of recipes on all kind of lentils. Watch out for it.

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