Vegetable and Bean Soup (Low Cholesterol) by Tarla Dalal

Tarla.Dalal's picture

Dec. 09, 2013

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

Ingredients

Finely chopped tomato 2 Cup (32 tbs) , divided
Finely chopped onion 1 Cup (16 tbs) , divided
Potato cubes 1/2 Cup (8 tbs)
Chopped cabbage 1/2 Cup (8 tbs)
Soaked and cooked rajma 1/4 Cup (4 tbs) (kidney beans)
Soaked and cooked barley 2 Tablespoon
Salt To Taste
Olive oil 2 Teaspoon
Freshly ground black pepper To Taste
For garnish
Roasted wheat bran 2 Teaspoon

Directions

GETTING READY

1. In pressure cooker, combine 1 cup of tomato, ½ cup of onion, potato cubes, 3 cups of water and salt. Stir and pressure cook for 2 whistles. Allow the steam to escape before opening the lid, cool and puree until smooth. Set aside.

MAKING

2. In a deep non-stick pan, heat oil and saute the remaining onion over medium flame until translucent.

3. Add cabbage and sauté for another minute.

4. Stir in remaining 1 cup of tomato, rajma, barley, salt and pepper powder. Cook for 1-2 minutes.

5. Pour the pureed tomato-onion mixture and bring to boil.

SERVING

6. Serve hot garnished with roasted wheat bran.

Recipe Summary

Difficulty Level: Easy
Cook Time: 20 Minutes
Ready In: 20 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 108Calories from Fat 26

 % Daily Value*

Total Fat 3 g4.6%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 158 mg6.58%

Total Carbohydrates 20 g6.7%

Dietary Fiber 5 g20%

Sugars 4 g

Protein 3 g6%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet