21
May
2018

Harira Tomato, Lamb and Lentil Soup (Slow cooker) and Acai Breakfast - High Fibre

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Two terrific recipes – quick and tasty

Harira tomato, lamb and lentil soup (slow cooker)

(*Note: red meat consumption to be kept to under 500 grams per week per person see bowel cancer modifiable risk factors: 

https://www.bowelcanceraustralia.org/resources/bowel-cancer-brochures-fact-sheets-download)

High fibre

(makes 4 serves) approximately 7-8 grams of fibre per serve

Ingredients

2 tablespoons of tomato paste

1 can diced tomatoes

2 garlic cloves peeled and chopped

1 large brown onion peeled and chopped

800 mls beef stock

300mls of water

2 tablespoons of extra virgin olive oil

400 grams of lean diced grass fed lamb

Salt and pepper for seasoning lamb

400 gram chickpea cans X 2

400 gram lentil can X 1

2 teaspoons of sweet sumach or paprika

1 teaspoon all spice

2 bay leaves

Method

Add all ingredients to the slow cooker and cook for 8-10 hours

Serve with

Toasted wholemeal pitta and Greek yoghurt to serve


Acai breakfast bowl

High fibre (makes 2 serves) approximately   5-6 grams of fibre per serve

*Vegetarian

Ingredients

60 grams rice flakes

1 tablespoon chia seeds

40 grams of toasted muesli

2 tablespoons of maple syrup

375 mls coconut (or almond) milk

50 grams of frozen raspberries

1 tablespoon of acai powder

1 teaspoon mixed spice

Pinch of salt

Method

Gently warm coconut milk on low heat

Add rice flakes and chia seeds stir constantly

Add frozen raspberries, mixed spice, maple syrup, salt and acai powder

Cook for 3-4 minutes

Once the mixture looks soft remove from the stove top

Let settle for 2-3 minutes

Top with crunchy toasted muesli and serve