Vegetable and Bean Soup
by Tarla Dalal
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Added to 117 cookbooks
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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.
- Combine 1 cup of tomatoes, ½ cup of onions, potatoes, 3 cups of water and salt, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid.
- Cool and blend in a mixer to a smooth purée. Keep aside.
- Heat the oil in a deep non-stick pan, add the remaining onions and sauté on a medium flame till they turn translucent.
- Add the cabbage and sauté on a medium flame for another minute.
- 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.
- Add the tomato-onion mixture, mix well and bring to boil.
- Serve hot garnished with roasted wheat bran.
- 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.
- 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.
Nutrient values per serving
|Energy|| 96 calories|
|Protein|| 2.8 gm|
|Carbohydrates|| 14.6 gm|
|Fat|| 2.9 gm|
|Cholesterol|| 0 mg|
|Fibre|| 1.3 gm|
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