Wholegrains and legumes, like lentils, are low in fat, high in carbohydrates and provide a great source of protein, fibre, vitamins and minerals.
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 brown onion, finely chopped
- 4 garlic cloves, crushed
- 3/4 cup rice and lentil mix (see note)
- 6 cups Massel chicken style liquid stock
- 1 1/2 tablespoons plain flour
- 500g tub plain Greek-style yoghurt
- 1 egg, lightly beaten
- 1/4 cup fresh mint leaves
Dukkah oil
- 1/4 cup extra virgin olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 2 pinches sweet paprika
- 2 tablespoons pistachio kernels, roughly chopped
- 1 teaspoon sesame seeds
- 1 teaspoon lemon rind, finely grated
- 1 tablespoon lemon juice
Method
- Step 1Heat oil in a large saucepan over medium-high heat. Add onion. Cook for 5 minutes. Add garlic. Cook for 1 minute or until fragrant. Add rice and lentil mix. Stir to combine. Add stock and 1 cup cold water. Cover. Bring to the boil. Reduce heat to medium-low. Simmer, partially covered, for 20 minutes or until rice mixture is tender.
- Step 2Meanwhile, make Dukkah Oil; Heat oil in a small frying pan over medium heat. Add cumin, coriander, paprika, pistachios and sesame seeds. Cook for 2 to 3 minutes or until fragrant. Remove from heat. Add lemon rind and juice.
- Step 3Blend flour and 2 tablespoons water until smooth. Place yoghurt in a large heatproof bowl. Add egg and flour mixture. Whisk until smooth and combined.
- Step 4Slowly add 1/2 cup hot stock mixture, 1 tablespoon at a time, to yoghurt mixture, whisking to combine. Reduce heat to low. Slowly add yoghurt mixture to remaining stock mixture. Whisk until combined. Cook for 5 minutes or until heated through (do not boil). Season with salt and pepper.
- Step 5Serve soup drizzled with dukkah oil and topped with mint.
- High fibre
- High protein
- Low carb
- Lower gi
Nutrition
2435 kj
Energy
36.5g
Fat Total
11.1g
Saturated Fat
4.5g
Fibre
18g
Protein
71mg
Cholesterol
1126mg
Sodium
43.8g
Carbs (total)
All nutrition values are per serve
Notes
Rice and lentil mix is available in the rice section of the supermarket. You could replace it with 1/2 cup of uncooked brown rice and 1/4 cup of dried brown lentils.
Related Video
- Author: Claire Brookman
- Image credit: Guy Bailey
- Publication: Super Food Ideas
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