Black bean and pepper soup
Built around lower-GI carbohydrate choices; this finished recipe has not been GI-tested. Portion size and cooking method still matter.
Ingredients:
- Black beans (600 g)
- Red pepper (300 g)
- Celery (200 g)
- Onion (120 g)
- Garlic (10 g)
- Tinned tomatoes (400 g)
- Water (800 ml)
- Olive oil (30 ml)
- Ground cumin (2 g)
- Lemon juice (20 ml)
- Salt and pepper
Method:
An everyday soup with plenty in it
Serves 4. Allow 35 minutes. Use pulses that are already fully cooked; their listed weight is drained. Water lets the vegetables and herbs speak for themselves without relying on an uncertain stock cube.
Build the flavour
Peel and finely chop the onion and garlic. Wash the vegetables, separate any leafy parts and chop the firm parts into roughly 1 cm pieces. Warm the olive oil in a large saucepan. Soften the onion for 5 minutes, add the garlic and the listed spice or dried herb, and stir for 30 seconds.
Simmer
Add the firm vegetables, tomatoes, water and drained pulses. Bring to a gentle boil, partly cover and simmer for 20–25 minutes, until the vegetables are tender. Stir now and then. Add leafy vegetables for the last 5 minutes. If you prefer a thicker soup, mash a ladleful of pulses against the side of the pan rather than blending the whole pot.
Finish
Add lemon juice, taste and season lightly with salt and pepper. Divide between four deep bowls. The pulses are the principal carbohydrate ingredient; any bread served alongside is additional. The finished soup has not been GI-tested.