NUTRITION INFO
PER SERVE 700kJ, protein 7g,
total fat 2g (sat. fat 1g), carbs
25g, fibre 6g, sodium 141mg- Carb exchanges 1½
- GI estimate low
- Gluten-free option
- Lower carb
CREAMY CHICKPEA
AND PUMPKIN SOUP
PREP TIME: 20 MINS
(+ OVERNIGHT SOAKING)
COOK TIME: 1 HOUR
SERVES 6 (AS A LIGHT MEAL)
70g (1/3 cup) dried chickpeas
1 tsp olive oil
1 large brown onion,
finely chopped
2 cloves garlic, crushed
1kg pumpkin, peeled, deseeded,
cut into 1cm pieces
1L (4 cups) water
250ml (1 cup) salt-reduced or
gluten-free vegetable stock
65g (1/3 cup) SunRice Doongara
Low GI White Rice
375ml (11/2 cups) light milk
Sprigs coriander, to serve
Freshly ground black pepper1 Put chickpeas in medium bowl
and cover with plenty of cold
water. Set aside overnight to soak.
2 Drain the chickpeas, then
set aside. Heat oil in a large
saucepan on medium. Add the
onion. Cook, stirring occasionally,
for 6-7 minutes or until onion
softens slightly. Add the garlic
and cook, stirring, for 1 minute.
3 Add the chickpeas, pumpkin,
water and stock to the pan.
Cover and bring to a simmer.
Reduce heat to medium-low.
Simmer, covered, stirringoccasionally, for 30 minutes.
Add rice, and cook, partially
covered, for 15 minutes or
until the rice is tender.
4 Add the milk to the pan and
cook, stirring, for 3-4 minutes,
over low heat, until soup is
warmed through.
5 Divide soup between bowls.
Top with coriander and season
with pepper to serve.COOK’S TIP
Keep in an airtight container
in the fridge for up to 3 days.
The soup will thicken while
stored. You may have to add a
little skim milk or water to thin
the soup when reheating. ➤GFO LC42 JULY/AUGUST 2019 diabetic living
light meals