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Vegetable And Bean Soup

VIEWS 2549

Energy (kcal) - 145

Protein (g) - 8.1

Carbohydrate (g) - 27

Fat (g) - 1

Khyati's Health-O-Meter Says:

An appetizing combination of fresh vegetables and protein-rich beans which contains a blood cholesterol-lowering substance called 'squalen', 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 your iron and protein requirement through the tasty rajma in a perfect way.

INGREDIENTS:

  • Red kidney beans (rajma), soaked - 30 g
  • Tomatoes, pureed - 20 g
  • Carrot,½ centimeter cubes - 10 g
  • French beans,1/2 centimeter pieces - 5 g
  • Fresh button mushrooms, chopped - 25 g
  • Green capsicum,1/2 centimeter pieces - 10 g
  • Onion - 15 g
  • Garlic - 2-3 cloves
  • Fresh coriander leaves, chopped - 15 g
  • Vegetable stock - 150 ml
  • Salt - to taste
  • Red chilli powder - 1/4th tsp

DIRECTIONS:
Step 1 Pressure-cook red kidney beans with onion and garlic till soft.  Step 2 Drain and reserve the stock for cooking. Mash the kidney beans lightly and set aside. Separate the coriander leaves from the stems. Discard the stems and reserve the leaves for garnishing.  Step 3 Mix lightly mashed kidney beans with the cooking. Step 4  Stir in pureed tomatoes and bring the mixture to a boil. Add carrot, french beans and vegetable stock or water. Continue to simmer till carrots are cooked.  Step 5 Add mushrooms, salt, red chilli powder and capsicum. Stir well. Step 6 Simmer for five minutes. Serve hot garnished with fresh coriander leaves.

Vegetable And Bean Soup - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2549

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