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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.

Cooking Time : 25 mins.
Preparation Time : 15 mins.

Serves 4. Ingredients
 2 cups chopped tomatoes
 1 cup chopped onions
 1 cup potato cubes
 ½ cup chopped cabbage
 2 tablespoons soaked and cooked rajma (kidney beans)
 1 tablespoon cooked pearl barley (jau)
 1 tablespoon oil, preferably olive oil
 Salt and freshly ground pepper to taste

To serve
 2 teaspoons toasted bran

Method

1. Combine 1 cup of tomatoes, ½ cup onions, potatoes, 3 cups of water and salt and pressure cook till tender.

2. Cool and blend to a smooth purée. Keep aside.

3. Heat the oil in a non-stick pan and sauté the remaining onions till they are translucent.

4. Add the cabbage and sauté for a minute.

5. Add the cooked rajma, cooked pearl barley, remaining tomatoes, salt, pepper and ½ cup of water and bring to boil.

6. Serve hot topped with toasted bran.

Tips
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.

 

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