The Kick Diabetes Cookbook by Brenda Davis

Author:Brenda Davis
Language: eng
Format: epub
Publisher: Book Publishing Co.
Published: 2018-08-14T16:00:00+00:00

Hearty Split Pea, Lentil, and Barley Soup

Small legumes, such as split peas and lentils, are usually easier to digest than larger beans. The lentils and barley in this soup help stabilize blood sugar. For a flavor burst, garnish the soup with dehydrated sweet peppers and a drizzle of freshly squeezed lemon juice just before serving. Leftovers freeze well.

2 quarts (2 L) water

1 cup (250 ml) dried red lentils

1 cup (250 ml) dried yellow split peas

¾ cup (185 ml) hulled or pot barley

3 carrots, sliced

1 large onion, chopped

3 cloves garlic, crushed

2 teaspoons (10 ml) dried basil

2 teaspoons (10 ml) salt

1 bay leaf

Pinch cayenne or ground cinnamon (optional)

Put the water, lentils, split peas, barley, carrots, onion, garlic, basil, salt, bay leaf, and optional cayenne in a large soup pot and bring to a boil over medium-high heat. Decrease the heat to medium-low, cover, and cook, stirring occasionally, until the barley is tender, about 1½ hours. Remove the bay leaf before serving. Serve hot.

VARIATION: Put 1 cup (250 ml) of stemmed and finely chopped kale, collard greens, Swiss chard, or spinach in each bowl before ladeling in the hot soup. The greens will wilt quickly and further increase the folate and fiber in the soup.

MAKES 10 CUPS (2.5 L)

TIP

For a more intense garlic flavor, add the garlic during the last half hour of cooking.

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