OK, I was intrigued when QuinnCreative’s Quinn McDonald (writer, creativity coach and my wife) suggested I make a soup recipe from her latest mixed media art book, Mary Beth Shaw‘s Flavor For Mixed Media. It’s not often soup gets recognized as mixed media. In my world, maybe, but I don’t see it as an art supply. But there was a reasonable explanation.
Mary Beth had included a number of guest artists in the book, and in addition to an art technique, each one had also contributed a recipe. That’s how “flavor” got into the title. And when I hear flavor, I was interested. There are recipes for homemade tortillas, a reuben sandwich, sugar cookies and to-die-for brownies, Mary Beth’s own recipe.
Because I cook for diabetics, and both Quinn and I are following the healthy diabetic diet, I chose Katy Kendrick‘s Coconut Lentil soup from page 102 of the book.
Lentils have several benefits for diabetics. First they have a high amount of fiber–15.6 grams in one cup of cooked lentils, which means they help diabetics maintain an even blood sugar. Second, they contain a large amount of protein for a legume. One cup of cooked lentils contains 17.86 g of protein. While they do have 39.8 grams of carbohydrates, the net carbs (carbs minus fiber) brings down the level to 24.2 grams, quite acceptable for a meal.
Lentils for lunch will keep you from getting hungry and stabilize your blood sugar. The American Diabetes Association recommends putting lentils on the menu several times a week.
While a cup of cooked lentils doesn’t sound appealing, a cup of cooked lentils in a soup that contains coconut milk, curry, turmeric and other anti-oxidant spices, certainly does.
Here’s a video of the lentil soup making:
The soup freezes well, After letting it cool, you can freeze it in individual servings and take it along to work for lunch. It’s office-microwave friendly (doesn’t have a strong odor of curry), and the taste gets better as the flavors blend. The soup can be made vegetarian by using veggie broth. If you want additional flavor, use chicken stock and add a half cup smoked sausage or turkey breast.
If you are interested in the art side of Mary Beth’s book, QuinnCreative is giving away a signed copy on her blog today, March 3, 2013.
Kent McDonald is a Certified Personal Chef, living and working in Phoenix, AZ. (c) All Rights Reserved, 2013.