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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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Serves 4.
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Ingredients


2 cups chopped tomatoes
1 cup chopped onions
1 cup potato cubes
1/2 cup chopped cabbage
2 tbsp soaked and cooked rajma (kidney beans)
1 tbsp cooked barley (jau)
1 tbsp oil , preferably olive oil
salt and freshly ground black pepper (kalimirch) powder to taste

To serve
2 tsp wheat bran

Method
  1. Combine 1 cup of tomatoes, ½ cup onions, potatoes, 3 cups of water and salt and pressure cook till tender.
  2. Cool and blend to a smooth purée. Keep aside.
  3. Heat the oil in a non-stick pan and sauté the remaining onions till they are translucent.
  4. Add the cabbage and sauté for a minute.
  5. Add the cooked rajma, cooked pearl barley, remaining tomatoes, salt, pepper and ½ cup of water and bring to boil.
  6. Serve hot topped with toasted bran.

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
CarbohydratesCholesterolFatFibreProteinEnergy
17.2 gm. 0 mg.4.2 gm.1.6 gm.3.8 gm.122 kcal.
RECIPE SOURCE : Low Cholesterol RecipesBuy this cookbook
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