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Sunday, 26 December 2010
List of viewable recipes from "The Essential Diabetes Cookbook" by Antony Thompson

Recipe from The Essential Diabetes Cookbook by Antony Thompson (Kyle Books, 2010)

ImageThis is a French version of the classic Italian minestrone, ?nished off with a small dollop of pistou sauce-similar to pesto but without the pine nuts. The good low-GI beans and chunky vegetables make this a great main-course soup.

Serves 4

  • 2 tablespoons olive oil
  • 1 large onion, coarsely chopped
  • 2 leeks, coarsely chopped
  • 4 new potatoes, coarsely diced
  • 2 carrots, sliced
  • 1 celery rib, thinly sliced
  • 1¼ quarts vegetable stock
  • 3 bay leaves
  • 1 (14-oz) can chopped tomatoes
  • 2 teaspoons tomato paste
  • 2 zucchini, thickly sliced
  • 3oz extra green beans, cut into ½ in pieces
  • ½ cup frozen petit pois (small peas)
  • 1 (14-oz) can cannellini beans, rinsed
  • 1 (14-oz) can fageolet beans, rinsed
  • salt and freshly ground black pepper

 For the pistou sauce

  • 4 garlic cloves
  • ¼ cup grated Parmesan cheese
  • 14 fresh basil leaves

1. Heat half the oil in a large saucepan over medium heat. Add the onion and leeks and cook for 8 minutes, stirring occasionally. Add the potatoes, carrots, celery, stock, bay leaves, tomatoes, and tomato paste and stir. Bring to a boil and simmer for 20 minutes.

2. Add the zucchini, green beans, peas, and canned cannellini and flageolet beans. Return to a boil and cook for another 5 minutes. Season to taste with salt and pepper.

3. Meanwhile, make the pistou. With a mortar and pestle or in a small food processor, blend the garlic, Parmesan, and basil together with the remaining oil and a little water if necessary to make a smooth paste. Serve a small dollop on top of each bowl of soup.

Amount per portion: Energy 354 cals, Protein 20.5g, Fat 11.5g, Saturated fat 2.8g, Carbohydrate 45.1g, Total sugars 16.6g, Fiber 13.7g, Salt 2.79g, Sodium 1099mg


Last Updated ( Sunday, 26 December 2010 )
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