THIS is a hearty recipe suitable for people with diabetes from Amcal Dietitians
Hearty Lamb Soup
Serves 4
4 cups of vegetable stock
600g lamb fillets, fat trimmed
1⁄2 cup no added salt tomato paste
1 medium onion
1⁄2 cup dried brown lentils, rinsed
1 medium carrot
2 celery stalks
1 1⁄2 teaspoons brown sugar
1⁄4 teaspoon dried marjoram
1⁄2 teaspoon dried thyme leave
1 tablespoon fresh rosemary, finely chopped
Pepper to taste
3 cloves garlic, crushed
400g can crushed tomatoes
1 medium zucchini
2 button squash
1⁄2 cup frozen corn
2 tablespoons white wine vinegar
1 cup of water
1 cup pasta (spirali or penne)
Method
- Pour the stock into a large saucepan and bring to the boil.
- Dice the onion, carrot, celery, squash and zucchini and place into the pot along with the tomato paste, lentils, sugar, marjoram, thyme, rosemary, pepper, garlic, tomatoes, corn and white wine vinegar and stir to combine.
- Cover and cook on low for 1 hour.
- Dice the lamb fillets and add to the soup. Cover and cook for 20 minutes.
- Stir through the pasta and water, cover and cook until the pasta is al dente (approximately 10 to 20 minutes).
- Add more plain water if the soup gets too thick.
- Soup best served freshly made but can be frozen.
Calories 465
Protein 43.8g
CHO 48.5g
Sodium 1504mg