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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.


  • 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

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


Protein Rich Soup

The protein in chicken/paneer/sprouts/tofu and other nutrients from added vegetables work on strengthening the body when we are feeling drained of energy and boosts the immune system and has anti-inflammatory properties when taken in combination with lemon juice and black pepper powder. This savory soup meets the vitamin, mineral, and protein requirements through the tasty protein-vegetable in a perfect way.

Moong Patodi

Sprouts are wonder food due to their high nutritional value. Upon sprouting, the digestibility of the pulse increases to twice and the vitamin and mineral content especially that of Vitamin C, Iron, Riboflavin, Niacin, and Phosphorous is raised three times. They ensure blood purification and strengthen the immune system. 

Sweet Potato Poshto

Poshto is a traditional Bengali recipe. The healthier modification is the addition of sweet potato, which has got numerous health benefits. These orange-hued delights are loaded with fiber, beta-carotene , vitamins A, B6, C, and Antioxidants. Plus, since they're fairly low on the glycemic index, they're great for filling up without getting weighed down.