Vegetable and Bean Soup


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An appetising combination of fresh veggies and protein-rich beans cooked in olive oil, which contains a blood cholesterol-lowering substance called 'squalene'. Antioxidants like 'quercetin' and 'selenium' found in onions protect the heart from free radical damage.

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Preparation Time: 
Cooking Time: 
Makes 4 servings
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Ingredients

2 cups finely chopped tomatoes
1 cup finely chopped onions
1/2 cup potato cubes
1/2 cup chopped cabbage
1/4 cup soaked and cooked rajma (kidney beans)
2 tbsp soaked and cooked barley (jau)
salt to taste
2 tsp olive oil
freshly ground black peppercorns (kalimirch) to taste

For The Garnish
2 tsp roasted wheat bran

Method
  1. Combine 1 cup of tomatoes, ½ cup of onions, potatoes, 3 cups of water and salt, mix well and pressure cook for 2 whistles.
  2. Allow the steam to escape before opening the lid.
  3. Cool and blend in a mixer to a smooth purée. Keep aside.
  4. Heat the oil in a deep non-stick pan, add the remaining onions and sauté on a medium flame till they turn translucent.
  5. Add the cabbage and sauté on a medium flame for another minute.
  6. Add the remaining 1 cup of tomatoes, rajma, barley, salt and pepper powder, mix well and cook on a medium flame for 1 to 2 minutes.
  7. Add the tomato-onion mixture, mix well and bring to boil.
  8. Serve hot garnished with roasted wheat bran.

Handy tip:

  1. Wheat bran is the rough outer covering of the wheat kernel, also called "konda". Its high fibre content helps to get rid of bad cholesterol (ldl) from the body.

Tips
  1. Bran is the rough outer covering of the wheat kernel, also called "konda".
  2. Its high fibre content helps to get rid of bad cholesterol (LDL) from the body.
Nutrient values per serving
EnergyProteinCarbohydratesFatCholesterolFibre
96 calories 2.8 gm 14.6 gm 2.9 gm 0 mg 1.3 gm
RECIPE SOURCE : Low Cholesterol RecipesBuy this cookbook
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 on 03 Dec 13 03:03 PM


A nourishing soup with all the goodness of rajma and vegetables. Weight watchers can enjoy it freely while keeping cholesterol levels in check too.