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Sprouts And Vegetable Soup

VIEWS 2642

Energy (kcal) - 136

Protein (g) - 7.3

Carbohydrate (g) - 20

Fat (g) - 3.2

Khyati's Health-O-Meter Says:

An appetizing combination of fresh vegetables and protein-rich beans which contains a blood cholesterol-lowering substance called squalene, antioxidants like 'quercetin' and 'selenium' found in onions protects the heart from free radical damage. On the other hand, vitamin C from the tomatoes helps in the absorption of iron during digestion. This savory soup meets the iron and protein requirement through the tasty bean-vegetable-chicken in a perfect way.

  • Bean sprouts - 2 tbsp 
  • Cabbage (finely shredded) - 1/2 katori 
  • Carrot (cut into thin strips) - 1/2 katori
  • Tomato (chopped) - 1/2 katori
  • Onion (chopped) - 1 small 
  • Garlic (chopped) - 2-3 cloves
  • Dried thyme - 1/4th tsp
  • Bay leaf - 2 small
  • Black pepper powder - 1/4th tsp 
  • Fresh coriander (finely chopped) - 1 tbsp
  • Vegetable stock/Plain water - 100 ml
  • Salt - as per taste
  • Oil - 1/2 tsp
Step 1 Heat oil in a non-stick pan, add onion, garlic, and carrot. Saute them for two minutes.  Step 2 Add cabbage and thyme and saute for 2 minutes.  Step 3 Add vegetable stock/plain water and mix well. Allow to simmer for 10-15 minutes or till the vegetables are cooked. Step 4 Remove from heat and let it coul. Blend the vegetable mixture into a fine puree.  Step 5 In another pan, add bean sprouts with bay leaf and two cups of water and cook them for 5 minutes. Drain off the excess water and set aside.  Step 6 Heat a non-stick pan, transfer the vegetable puree into it. Add the bean sprouts, salt, black pepper powder and water (as required) and let it cook for 5 minutes.  Step 7 Pour it in a bowl, garnish with coriander, serve hot and Enjoy!. 

Sprouts And Vegetable Soup - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2642


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