Loading...Vegetable and Bean Soup,an appetising combination of fresh veggies and protein-rich beans cooked in olive oil,
Recipe link : http://www.tarladalal.com/Vegetable-and-Bean-Soup-5270r
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Vegetable and Bean Soup
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.
Preparation Time: 10 minutes. Cooking Time: 20 minutes. Serves 4.
Ingredients
2 cups finely chopped tomatoes
1 cup finely chopped onions
½ cup potato cubes
½ cup chopped cabbage
¼ cup soaked and cooked rajma (kidney beans)
2 tbsp soaked and cooked barley (jau)
Salt to taste
2 tsp olive oil
Freshly ground black pepper (kalimirch) to taste
For the garnish
2 tsp roasted wheat bran
Method
1. Combine 1 cup of tomatoes, ½ cup of onions, potatoes, 3 cups of water and salt, mix well and pressure cook for 2 whistles.
2. Allow the steam to escape before opening the lid.
3. Cool and blend in a mixer to a smooth purée. Keep aside.
4. Heat the oil in a deep non-stick pan, add the remaining onions and sauté on a medium flame till they turn translucent.
5. Add the cabbage and sauté on a medium flame for another minute.
6. 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.
7. Add the tomato-onion mixture, mix well and bring to boil.
Serve hot garnished with roasted wheat bran.
Handy Tip: 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.