Hearty Meal: Lentil Soup with Coconut Milk - A Low-Carb Delight
In the spirit of the upcoming festive season, a Yogini and vegetarian food enthusiast shares two delicious and diabetic-friendly lentil soup recipes with a low-carb twist. These recipes, part of a larger vegetarian Christmas menu, offer a comforting and nutritious option for those managing diabetes.
**Recipe 1: Low-Carb Brown Lentil Soup with Coconut Milk**
This simple yet flavourful recipe uses brown lentils, vegetable broth, coconut milk, onion, garlic, ginger, turmeric, and a selection of spices.
Ingredients: - 1 cup brown lentils (Choose green or brown lentils for lower carb content compared to red) - 2 cups vegetable broth (Low sodium) - 1/2 cup coconut milk (Full-fat for creaminess and less carb) - 1 tablespoon olive oil - 1 onion, chopped - 2 cloves garlic, minced - 1 teaspoon ground ginger - 1 teaspoon turmeric - 1/2 teaspoon salt - 1/4 teaspoon black pepper - 1/4 teaspoon cayenne pepper (optional) - Fresh cilantro or parsley for garnish
Instructions: 1. Saute the Onion and Garlic: In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute. 2. Add Spices and Lentils: Stir in the ginger, turmeric, salt, black pepper, and cayenne pepper (if using). Add the brown lentils and stir to combine. 3. Add Broth and Simmer: Pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, until the lentils are tender, about 30 minutes. 4. Add Coconut Milk: Stir in the coconut milk. Let it warm through, but do not boil to prevent curdling. 5. Serve: Taste and adjust seasoning as needed. Garnish with fresh cilantro or parsley.
**Recipe 2: Diabetic-Friendly Brown Lentil Soup with Coconut Milk and Nutritional Yeast**
This recipe adds a cheesy flavour with the addition of nutritional yeast, making it an exciting alternative to traditional lentil soups.
Ingredients: - 1 cup brown lentils - 2 cups low-sodium vegetable broth - 1/2 cup coconut milk (Full-fat) - 2 tablespoons tamari (gluten-free soy sauce alternative) - 1 tablespoon nutritional yeast - 1 tablespoon olive oil - 1 small onion, chopped - 2 cloves garlic, minced - 1 teaspoon ground ginger - 1/2 teaspoon salt - 1/4 teaspoon black pepper
Instructions: 1. Saute the Onion and Garlic: Heat olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute. 2. Add Spices and Lentils: Stir in the ginger, salt, and black pepper. Add the brown lentils and cook for 1 minute. 3. Add Broth and Simmer: Pour in the vegetable broth. Bring to a boil, then reduce heat to low and simmer, covered, until the lentils are tender, about 30 minutes. 4. Add Coconut Milk and Tamari: Stir in the coconut milk and tamari. Let it warm through without boiling. 5. Finish with Nutritional Yeast: Stir in the nutritional yeast for a cheesy flavor. Taste and adjust seasoning as needed.
Notes: - The total carbohydrate calculation for 10 servings of the first recipe is 184.4, with net carbohydrates per serving being 11.54. - Lentils are an excellent source of fiber, folic acid, and potassium, which are beneficial for heart health. They are also easy to digest for those with diabetes. - The author encourages readers to adjust the ingredients to their taste and aims to keep their blood sugar level below 90. - The recipes suggest serving the soup with Mission Carb Balance 3/4/5 carb tortillas, Laxmi Lower G.I. Value Basmati Rice for People with Diabetes, or hot low glycemic index basmati rice.
These recipes provide a delicious and nutritious option for those seeking low-carb and diabetic-friendly meals, with the added creaminess of coconut milk. The author has found ways to cook low-carb food that is family and friend friendly, making it an ideal choice for the holiday season. Enjoy this comforting winter dish!
In the realm of health-and-wellness and lifestyle, these two unique lentil soup recipes cater to food-and-drink enthusiasts, particularly those managing diabetes during the festive season. The recipes feature low-carb brown lentil soups with coconut milk and nutritional yeast, showcasing a fusion of science and creativity in creating diabetic-friendly meals.
