This soup is a lot more filling and a lot more kick than a traditional tomato soup, making it great for lunches. The chickpeas add protein and fiber to keep you full, and they also give the soup a nice creamy texture. The chilli flakes are what make it special and give it a little punch. You can add less chilli if you don’t like spice.
The original recipe calls for white cannellini beans, and I later swapped it out for chickpeas by accident (I just happened to open the wrong can of beans.) What was actually a mistake turned out to be an improvement. The chickpeas give the dish a creamy texture, and there’s no white bean “skins” floating loosely in the soup which was a problem I had with the original recipe.
You can make a batch at the beginning of the week and portion it out into smaller pyrex containers. It goes great with a small salad, and while it does have plenty of protein, you may want a side of grilled chicken breast, or you can even add some shredded chicken breast straight into the soup itself.
The best way to add some variety to those lentils you’re likely or supposed to be consuming every day: stock and spices. With those two additions, they’re actually quite addicting.
Now, two quick confessions. 1) I normally prefer meat stock to veggie stock 2) Until I started Slow Carb, I’d never made my own stock before.
Prior to Slow Carbing, I only really used stock for actual soups on the rare occasion I made a soup requiring it or to cook rice (much better than cooking in water if you’ve never tried it.) With that said, I was pleasantly surprised with how good this veggie broth is.
I reached out to a few friends for suggestions, and here are the results of my first attempt at veggie stock.
1-2 onions, quartered
5-6 garlic cloves, smashed or chopped coarsely
2 stalks of celery, washed and chopped into a few large pieces so they fit in the pot
3 or 4 carrots washed and chopped into a few large pieces (no need to peel, just wash first or throw in some baby carrots)
Any other veggies (or veggie scraps) you have on hand – turnips, cabbage, spinach, pumpkin, mushrooms, tomatoes, etc.
Sea Salt or Veggie Salt
12 cups water
Put 3 cups of water into a stockpot or any large pot. Turn heat to medium-high heat until boiling.
Add onions and garlic and simmer over medium heat until liquid reduces to almost nothing.
Add the rest of the water and other vegetables.
Add 1-2 Tbs of Italian Style Seasonings. I’m partial to Penzey’s Tuscan Sunset, but any sort of Italian herbs with no sugar or additives will do. Some people put their herbs in cheesecloth, but I don’t bother.
Simmer for about 90 minutes. Taste the stock. If it’s full-bodied, it’s done. If not, keep simmering a bit longer.
Add salt and pepper to taste. Approximately 1 Tbs of Sea Salt or Veggie Salt should do.
Strain veggies and collect stock in a jar or another pot if you’re planning on cooking right away. The stock should keep for 3-5 days in the fridge.
TIP #1 – Keep a pyrex container in the fridge to save your veggie scraps throughout the week to make a stock.
TIP #2 – Depending on what veggies you used for your stock, you can use the leftover, strained veggies in a lentil dish. They’ll be nice an softened already.
TIP # 3 – Freeze stock into ice cubes or quart-sized ziplock bags to use.
In case you haven’t guessed yet, I love lamb. It’s not as common or cheap in the US as it is in Australia, and Tim doesn’t specifically address eating lamb in his book, but a reasonably lean cut of lamb is likely comparable to eating a lean cut of beef.
This great meal for a special occasion or entertaining when you want to pretend you aren’t on a diet, this recipe is “lick the plate” delicious. Seriously, I’ve had guests ask me if it’d be rude for them to lick their plates!
I initially started making this recipe because I wanted to find a way to use all the fresh herbs I was growing on my balcony. Fresh is always best and more flavorful, but you can certainly used dried as well.
6 -8 lamb chops (lamb bbq chops)
1 small onion, chopped
4 cloves of garlic, minced
1.5 cups sliced mushrooms
1 Tbs finely chopped rosemary
1 Tbs finely chopped parsley
1 Tbs finely chopped thyme
2 Tbs butter or ghee
1 Tbs macadamia nut oil
1 cup dry red wine
If there’s a lot of visible fat on the edges, you can cut it off, but I usually leave a bit of marbling in the middle. Perfectly OK for Slow Carbing.
Season the chops well with salt and freshly ground black pepper. Heat the oil in a large frying pan on medium-high. When quite hot, put in the chops and sear them on both sides till golden brown. Remove the chops to a warm plate.
Reduce the heat to low, and remove any excess fat. Add the onion and garlic. Cook, stirring occasionally until caramelized a bit. Increase the heat to medium, and add the mushrooms. Sauté for until golden brown – about 5 minutes.
Put the chops back in the pan, pour on the red wine, and sprinkle on the rosemary, parsley and thyme. Season with salt and pepper. Cook for a couple of minutes until the sauce has thickened a bit. You may need to turn the heat up a bit to get the sauce to thicken. Stir in the butter.
Serve chops covered with mushrooms and sauce alongside a simple vegetable, such as green beans or a green salad.
This recipe is ridiculously simple and very tasty. A perfect inaugural roast chicken for a bachelor or bachelorette new to cooking. So easy and so well received that my non-cook boyfriend asked me to teach him to make it. This dish is great served with green beans and roast veggies.
1 t ghee (optional)
1 Tbs olive oil
2 large chicken pieces on the bone (chicken Maryland is what I use)
Roasting vegetab les – whatever you have on hand (onions, carrots, parsnips or and ear of corn chopped up into two inch sections all work well and fit into Slow Carb. If you’re aren’t Slow Carbing or have guests, it’s nice to add potatoes as well )
Everyday Seasoning Blend or other seasonings. See below.
Preheat oven to 220 C or 425 F.
If you plan on roasting veggies, peel and chop into small pieces roughly the same size and put in a medium-large baking dish (it is important that the pan is big enough so that there is plenty of room for veggies to crisp.) Toss with a bit of macadamia nut oil. Pop in the oven while you prep the chicken.
Season chicken with seasoning blend. I use a premade blend of sea salt, peppercorns, dried onion, garlic, parsley and oregano called Everyday Seasonings sold at Aldi in Australia. You can make your own by filling a grinder with those spices. Alternatively, I like Penzey’s Mural of Flavor or season on your own any way you like. Any poultry seasoning free of sugar and fillers is fine. Even plain old salt and pepper tastes great.
Place ghee and oil in a non-stick frying pan over medium heat. Add chicken and brown for 2 minutes each side until golden.
Transfer to baking dish with the veggies. Reduce heat to 175 C or 350 F. Roast for 15 minutes, and then stir veggies and flip the chicken pieces over. Roast for 15 minutes longer and then remove from the oven and serve.
**Note: I like crispy, caramelized veggies so I will sometimes stir more often, but this isn’t necessary.
Shoulder is a great alternative to a traditional fatty leg of lamb roast. The shoulder is an often overlooked cut of meat because it tends to be tough, but when you slow cook it, it’s nice and tender. If there was a bone, this meat would be falling-off-the-bone-tender.
An added bonus – due to the unpopularity of the cut, it’s usually much cheaper than a leg or other cuts. I’d suggest cooking up a 2lb+ roast and keeping the leftovers in the fridge for fast leftover meals.
Slow-Cooked Garlic Roasted Lamb
(Makes about 6 servings)
2 lb lamb shoulder (boneless is preferred)
Freshly ground pepper
1-2 whole bulbs garlic
2-3 sprigs rosemary
White wine (just a splash!)
1.5 c chicken stock
Preheat oven to 450F. Score the skin of the meat about 1 inch apart. Place the roast in a large roasting pan. Sprinkle with sea salt and pepper and drizzle with olive oil.
Cut the garlic bulb(s) in half and place under the lamb to prop it up. This will serve as a “rack” to allow the fat to drip off the lamb. Poke the rosemary sprigs on top of the lamb, and cover the pan with foil.
Place the pan in the oven and immediately turn the heat down to 320F. Set the timer for 4 hours and leave alone.
After 4 hours, remove the foil from the lamb and turn the oven up to 425F. Roast for another 20 minutes so that the skin gets nice and crispy. Take the lamb out of the oven, and place on a platter. Cover with foil and rest for 15 minutes.
Pour out most of the oil from the pan, and squeeze the cooked garlic cloves out onto the platter. Add a splash of white wine and chicken stock to the remaining drippings and stir well. Let the sauce bubble well, and don’t let it evaporate too much. About 5-6 minutes.
Pull the lamb apart and drizzle the sauce over it. Serve.
Well over a decade ago I was introduced to “Faux Rice” and “Faux Potatoes” when my parents went on a low carb diet. This normally consists of “ricing” a head of cauliflower, steaming it and then covering it in some sort of low carb marinara or meat sauce to mask the fact that it tastes nothing like rice or potatoes.
With a little bit of time and effort, you can create a cauliflower dish that doesn’t need to be disguised, covered or smothered by rice sauces. These are great served like hash browns for breakfast or as side dish with any meal of the day.
I like to chop up an entire cauliflower at once (as well as extra onion and garlic) and keep the extra in the fridge so I can make it a few times throughout the week with minimal prep.
Cauliflower to go with any Slow Carb Meal
(Makes 2 cups)
2 c raw cauliflower, grated using a cheese grater or chopped to the size of your pinky thumbnail
1 small onion, finely chopped
2 garlic cloves, finely chopped
Oil (macadamia nut oil or olive oil)
Sea salt, fresh ground pepper
Optional seasonings (You can spruce up the dish with a seasoned salt, herb blend or or paprika – Don’t try all of them at once! I like to use a blend of Italian Herbs or Turkish Seasoning and usually buy from Penzey’s because they’re high quality and don’t have fillers.)
Pour a bit of oil into a frying pan, and set heat to medium. Add the onions and sauté until translucent or even a bit crispy. 5-6 minutes.
Add garlic. Cook until fragrant. 1-2 minutes.
Add cauliflower. Turn heat up a bit a cook until golden brown. About 6-10 minutes.
Getting on board with eating legumes 2-3 times a day has been the hardest part of the Slow Carb Diet for me so far. It’s not that I don’t like legumes, I actually love black beans. I just don’t have the time to cook them from scratch normally, and they aren’t available in the can in Australia so due to the inconvenience factor, I’ve been forced to branch out.
I created this recipe for lentils that is just so damn good, I make a huge batch and use it for a few days, just reheating in the microwave to go with my meals. The lentils have a bit of an Indian twist on them because of the spices, but I find they go quite well with the bacon. You can vary the spice and garlic levels to suit your own preferences.
Spiced Bacon Lentils
(Makes 4-8 servings depending on how much you like to eat with your meal. This usually lasts me 2 days worth of lentils, even with my boyfriend stealing some.)
2-3 cans lentils
1 cup of bacon, diced (or organic bacon crumbles – I believe these are available at Costco)
1 Tbs ghee or macadamia oil
1 large onion, diced
2-6 cloves of garlic, finely chopped
¼ t ground turmeric
1 t ground cumin
½ t ground ginger (or use fresh ginger if you have it on hand)
¼ t cayenne (This will give the dish some heat. Add less if you’re a bit of a wuss when it comes to spicy foods. 1/8 t is good for a bit of spice. If you hate things spicy, just add a bit of paprika instead.)
1 bay leaf
1 c water or chicken stock (make sure there is no sugar added if you’re using a store bought stock!) Note : I highly recommend using stock because it produces extra creamy and flavorful lentils. If you use water, you’ll need to add salt to the dish. I use a vegetable seasoning salt intended for stews to give the lentils some extra depth.
Add ghee or macadamia nut oil to the pot. About 1Tbs should be fine, but you can add more as needed at any point during the cooking process. Add chopped onion to pot. Cook on medium until onion is translucent. About 6-10 minutes.
Add garlic and reduce heat a bit so as to not burn the garlic. Stir until garlic becomes fragrant. About 1-2 minutes. ** I use about 6 cloves because I love garlic, but that may be bit intense for some people. If you aren’t so keen on the dragon breath, 2 or 3 cloves should do.
Add chopped bacon or bacon crumbles.
Once the bacon is cooked through, add all the spices and heat until they become fragrant. About 1-2 minutes.
Rinse the canned lentils and add to the pot. Stir.
Add 1 cup or chicken stock or water.
Simmer over low-medium for about 15 minutes or until liquid reduces.
If you used water instead of chicken stock or you didn’t include bacon, you’ll probably want to add salt.
Once most of the liquid has reduced, remove the bay leaf and enjoy.
Tip- I keep a big batch of these in the fridge to have with breakfast. They mix quite well with frozen spinach thawed in the microwave.