Sopa de lentejas especial

A low GI, hearty, filling soup

Lentil and Barley Soup - serves 4 to 6

Ingredients

1 tablespoon olive oil

1 large onion, finely chopped

2 cloves garlic, crushed

1/2 teaspoon ground coriander

1/2 teaspoon ground cumin

1 teaspoon chilli powder

1 bay leaf

1.5 litres (3 pints) water

375ml (12 fl. oz.) vegetable or chicken stock

1 vegetable or chicken stock cube

200g (7oz) red lentils

100g (3.5oz) pearl barley

1 x 425g (14oz) can chopped tomatoes

salt and freshly ground black pepper to taste

chopped fresh parsley or coriander to serve

Method

1. Heat the oil in a large saucepan. Add the onion, cover and cook gently for about 10 minutes or until beginning to brown, stirring frequently.
2. Add the garlic, ground coriander, ground cumin and chilli powder. Cook, stirring, for 1 minute.
3. Add the water, stock, bay leaf, stock cube, lentils, barley, tomatoes and any tomato juice. Season with salt and pepper to taste. Bring to the boil, cover and simmer for 45 minutes or until the lentils and barley are tender.
4. Serve sprinkled with chopped fresh parsley or coriander.

GI Rating: LOW

Per Serving:
760kJ
180kCal
25g carbohydrate
5g fat
5g fibre