Diabetic Living Australia — July-August 2017

White bean and

root vegetable soup

Chicken, quinoa

and kale soup

PREPARATION AND COOKING
TIME: 30 MINUTES 
SERVES 4

1 tablespoon extra virgin olive oil
½ brown onion, diced
2 carrots, diced
2 celery stalks, diced
2 garlic cloves, diced
1 teaspoon dried Italian herbs
(or a mix of dried oregano,
basil, marjoram and thyme)
1 turnip, chopped
1 small sweet potato (about 150g),
unpeeled, scrubbed and chopped
1 parsnip, chopped
400g tinned cannellini beans,
drained and rinsed
500ml (2 cups) vegetable stock
200g kale, stalks removed
and leaves shredded
Freshly ground black pepper
Handful flat-leaf (Italian) parsley,
leaves roughly chopped

PREPARATION AND COOKING

TIME: 40 MINUTES

SERVES 4

1 tablespoon extra virgin olive oil

1 brown onion, finely chopped

1 garlic clove, finely chopped

2 celery stalks, finely chopped

2 carrots, finely diced

1 litre (4 cups) chicken stock

250g skinless chicken breast fillet

100g (½ cup) quinoa, rinsed

130g kale (or other robust greens

such as silverbeet/Swiss chard

or savoy cabbage), stalks removed

and leaves shredded

Freshly ground black pepper

Heat extra virgin olive oil in a

soup pot over medium. Add onion,

garlic and celery and sauté for a few

minutes until soft. Add carrots and

sauté for a couple of minutes more.

Add stock to the pot, bring to the

boil, reduce heat until just simmering

and add chicken breast. Cook for

about 15 minutes or until chicken is

cooked through. Remove the chicken

from pot and shred.

Add quinoa to the pot and simmer

for 15 minutes or until it is cooked.

Add kale and shredded chicken.

Taste and, if it needs it, add plenty

of freshly ground black pepper.

Simmer until kale is wilted and

serve immediately (otherwise the

kale will lose its gorgeous bright

green colour).

Note: DL used Massel Salt Reduced

Chicken Style Stock Powder

nutrition info

PER SERVE 1031kJ, protein 19g,

total fat 7.4g (sat. fat 1.2g), carbs

22g, fibre 6.5g, sodium 480mg,

• Carb exchanges 1½ • GI estimate
  low • Gluten free • Lower carb

Heat the extra virgin olive oil in

a soup pot over medium heat.

Add the onion, carrots, celery,

garlic and Italian herbs, and

sauté for 3 minutes or until

vegies are softened. Add

the turnip, sweet potato,

parsnip, beans, stock and

375ml (1½ cups) of water and

bring to the boil. Reduce heat

to a simmer and cook, covered,

for 20 minutes or until vegies

are tender. Add kale for the

final 5 minutes of cooking.

(See Cook’s tip.)

Taste and adjust seasoning,

adding plenty of black pepper.

Spoon into four bowls, sprinkle

with parsley and serve.

Note: DL used Massel Salt

Reduced Vegetable Stock Cubes

nutrition info

PER SERVE 857kJ, protein 7g,

total fat 6g (sat. fat 1g), carbs

24g, fibre 12g, sodium 585mg

• Carb exchanges 12⁄3 • GI estimate
  low • Gluten free • Lower carb

Cook’s tip

For a thicker, creamier

soup, remove half the

cooked vegies and beans,

puree, then return to the

pot before serving.

128 JULY/AUGUST 2017 diabetic living