Diabetic Living Australia – July-August 2019

NUTRITION INFO

PER SERVE 1150kJ,

protein 17g, total

fat 8g (sat. fat 1g),

carbs 27g, fibre 13g,

sodium 196mg

• Carb exchanges 2


• GI estimate low


• Gluten-free option


• Lower carb

ROAST CAPSICUM AND
LENTILS WITH WALNUT
AND LEMON TOPPING
PREP TIME: 20 MINS
(+ 15 MINS COOLING)
COOK TIME: 35 MINS
SERVES 4 (AS A LIGHT MEAL)

2 large red capsicums, halved
500g tomatoes, halved
1 tsp olive oil
1 red onion, finely chopped
2 sticks celery, finely chopped
2 cloves garlic, crushed
175g (3/4 cup) split red
lentils, rinsed
500ml (2 cups) water
250ml (1 cup) salt-reduced
or gluten-free vegetable stock
Freshly ground black pepper

Walnut and lemon topping

2 Tbsp walnuts, toasted

(see Cook’s Tip)

1 /2 cup basil leaves

1 /2 tsp finely grated lemon zest

1 clove garlic, peeled

1 Preheat oven to 200°C (fan-

forced). Line a baking tray with

baking paper. Put the capsicum

and tomato halves on the tray.

Spray with cooking spray. Roast

for 30 minutes or until capsicum

skin starts to blacken and blister.

2 Set capsicum and tomato

aside for 15 minutes to cool

slightly. Peel and deseed the

capsicum. Set aside.

3 Meanwhile, heat the oil in a

large saucepan on medium heat.

Add onion, celery and garlic.

Cook, stirring occasionally, for

7 minutes or until vegetables

start to soften. Add lentils, water

and stock. Cover and bring to

a simmer. Reduce heat to low.

Simmer, covered, for 10-15

minutes or until lentils are tender.

4 Put capsicum and tomato in

a blender or food processor.

Blend until smooth. Add to lentil

mixture in pan and stir over a low

heat for 3-4 minutes until warmed

through. Season with pepper.

5 Meanwhile, to make the walnut

and lemon topping, combine the

walnuts, basil, lemon zest and

garlic on a board. Using a sharp

knife, finely chop them.

6 Divide the soup between

bowls. Top with the walnut and

lemon topping to serve. ➤

LC

Cook’s^ Tip

To^ toast^ walnu

ts,^ dry^ fry^

in^ a^ small^ nons

tick^ frying^

pan^ for^2 -^3 min

utes,^

stirring^ often,

or^ until^

lightly^ toasted

.

GFO

diabetic living JULY/AUGUST 2019 45

light meals