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Mexican Posole

VIEWS 1964

Energy (kcal) - 148

Protein (g) - 7.8

Carbohydrate (g) - 22.3

Fat (g) - 3.3

Khyati's Health-O-Meter Says:

An authentic Mexican thick soup loaded with colorful vegetables and protein packed beans. Kidney beans are a very good source of cholesterol-lowering fiber. Its high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Kidney beans can increase energy by helping to replenish iron stores, particularly for menstruating women, who are more at risk for iron deficiency. Tomatoes and lemon being rich in vitamin C, increases the absorption of iron from beans and vegetables.

INGREDIENTS:

  • Kidney beans, boiled - 30 gms
  • Corn kernels, boiled - 20 gms
  • Onion (chopped) - 15 gms
  • Garlic (chopped) - 10 gms 
  • Tomato (chopped) - 5 gms
  • Tomato puree - 15 gms
  • Cumin powder - ¼ tsp
  • Red chilli powder - 1 gms
  • Black pepper powder - ¼ tsp 
  • Oregano - ¼ tsp
  • Vegetable stock / Plain water  - 100 ml
  • Fresh coriander leaves - 10 gms
  • Lemon - 5 gms
  • Salt - to taste
  • Oil - ½ tsp

DIRECTIONS:
Step 1 Heat oil in a non-stick pan. Add onion and garlic.Saute for a  minute. Add tomato and saute for 2-3 minutes.  Step 2 Add tomato puree and mix well. Add kidney beans and mix again. Add cumin powder, red chili powder, pepper powder, salt, and oregano. Mix well and add the vegetable stock.  Step 3 Stir to mix and simmer for 5-7 minutes. Chop coriander leaves (cilantro) and slice the lemon. Add corn kernels to the pan and mix. Cook for 2-3 minutes.  Step 4 Crush the kidney beans and corn with the back of a ladle and stir to mix.  Step 5 Transfer soup into a serving bowl, sprinkle cheese and cilantro on top and serve hot with lemon slices.

Mexican Posole - BY KHYATI RUPANI

10 FEB 2018
VIEWS 1964

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