Carbohydrate counting for diabetes

LIVINGLIVING

Summer pistou soup (serves 4)

MAKING CARBS COUNT

• 150g dried white or borlotti beans (or

450g fresh)

• 1 garlic clove, peeled and squashed

with the flat of a knife

• 1 bay leaf

• 2 tbsp olive oil

• 1 large onion chopped

• 2 garlic cloves chopped

• 1 pinch fresh thyme leaves

• 1 large tomato, chopped

• 1 carrot, peeled and diced

• 2 courgettes, diced

• 150g runner or green beans, topped,

tailed and cut to 2cm

• 50g pasta, potato or lentils (optional,

or leave out entirely)

FOR MORE FOOD

INFORMATION, RECIPES &

INSPIRATION, SEE OUR

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www.makingcarbscount.com

Recipe: www.theguardian.com/food

Method:

1. For the pistou: mix together and

bash 1 peeled garlic clove, a pinch

of coarse salt, 50g basil leaves,

20g finely grated parmesan,

60ml extra-virgin olive oil.

2. Prepare the dried beans per packet

instructions, if using. Put in a large

saucepan with squashed garlic

clove and bay leaf, cover with

water, bring to a boil and simmer

for about an hour, or until tender,

then cool in the cooking water.

3. Heat the oil in a large saucepan

over a medium-low heat, then fry

the onion for 10 minutes. Add the

garlic and thyme, and fry gently

for another 10 minutes. Add

the tomato then fry for 5 mins.

4. Stir in the carrot and courgettes, and

fry for 20 minutes, stirring regularly,

until soft but not mushy, then add

the cooked (or fresh) beans and

any of their remaining cooking

water. Top up with just enough

cold water to cover the vegetables

and bring to a boil. Simmer for five

minutes, then add the pasta (if using)

and simmer gently until cooked.

5. Season the soup to taste, then divide

between bowls and top each serving

with a generous dollop of pistou

Approx 20g fibre per serving. Carb value

will vary depending on whether pasta,

potatoes or lentils are added. If only using

the recipe with the borlotti beans, then

approx 20g carbs per serving.

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