Low GI Recipes of the Month

American dietitian, Johanna Burani invites GI News readers to try recipes from her Italian kitchen (photographed by Sergio Burani).

Johanna Burani

Cream of carrot and celery soup
This simple, earthy soup tastes like it came right out of Mother Nature’s very own soup kettle! It’s wholesome, smooth and absolutely delicious. Make a double batch and freeze some. It will taste just as good the second time – if not even better.
Serves 4 (approx. 1½ cup each)


4 carrots (approx. 230 g/8 oz)
1 small head celery (approx. 700 g/1½ lb)
2 scant teaspoons caraway seeds
4 slices hearty rye bread
4 teaspoons extra virgin olive oil
4 teaspoons grated parmigiano reggiano
Per serve
Energy: 777 kJ/ 185 cals; Protein 5 g; Fat 7 g (includes 1 g saturated fat and 1 mg cholesterol); Carbs 28 g; Fibre 7 g

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Melt-in-the-mouth beef goulash
The big cost savings (it worked out at AUD $2.25 a serve or $2.10 without the pasta) came with using more vegetables and less meat than many standard goulash recipes, and making the stock with a stock powder (I like Vegeta for its flavour). This recipe uses the Australian 20 mL tablespoon, so US and UK readers will need to add an extra teaspoon of paprika and vinegar). About 20 mins to prepare and 1 hour 50 mins to cook.
Makes 8 serves


1 tablespoon olive oil
900 g (2 lbs) chuck steak, visible fat trimmed and chopped into large chunks
3 onions, peeled, halved and sliced
1 tablespoon red wine vinegar
2 teaspoons brown sugar
1 red capsicum, seeded and diced
1 green capsicum, seeded and diced
1 tablespoon paprika
¼ cup tomato paste
3 cups beef or chicken stock
250 g (9 oz) flat mushrooms, wiped and sliced
2 tablespoons chopped parsley
Per serve (with pasta)
Energy: 1410 kJ/ 336 cals; Protein 29 g; Fat 9 g (includes 3 g saturated fat and 67 mg cholesterol); Carbs 34 g; Fibre 3 g