Sunday, August 30, 2009

Squash and lentil soup (My own inventions)

Like the White Knight in Through the Looking-Glass, who repeatedly falls off his horse as I've been doing lately, I've decided to promote my own inventions: recipes for things I like to eat but can't find good recipes for. All the ingredients should be available in either regular grocery stores, bulk food stores, health food stores, or ethnic (middle Eastern) food stores.

Here's the first one:

Squash and Lentil Soup (c) Karen E. Black 2009

Provides a low-GI meal, high fiber, medium carbohydrates and protein; low sodium; vegan without milk, or with soy milk or with vegetable broth; no added fat.

Pressure-cook, steam, bake, or microwave 1 halved or quartered small or medium winter squash (like Acorn), scooped, cooled, and flesh removed (discard shell in compost!).

Bring to simmer in large pot (like a dutch oven, at least 4 liter size) 1 liter low-sodium, low-fat chicken broth or vegetable broth, or just plain water.

Cooked squash
1/2 large sweet onion, chopped
1 large carrot, chopped
½ lb mushrooms, trimmed and halved
4 (or more or less) cloves garlic, crushed
1 tbsp fenugreek (hypoglycemic)
1 tbsp black cumin seed (hypoglycemic; AKA Nigella sativa, black seed)
1 dried chili pepper, crushed and seeds removed (to increase heat, keep seeds)
Pepper to taste
¾ cups red lentils (these cook quickly so you can add them late in the cooking process)

Simmer until carrot is tender.

Blend all ingredients in blender or food processor. Mix in 1 cup skim milk or unsweetened soy milk if desired before serving.

Serve hot with a crusty whole-grain bread and steamed veg or side salad.

You might check your blood glucose levels one or two hours after eating to see if this recipe works for you.

I don't recall how many servings this makes (4-6?), but you can freeze 250ml portions for lunches.

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