Vegetable and Bean Soup

by Tarla Dalal

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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.

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Vegetable and Bean Soup recipe - How to make Vegetable and Bean Soup

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Preparation Time: 10 mins Cooking Time: 20 mins Total Time: 30 mins 4Makes 4 servings
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Ingredients

2 cups finely chopped tomatoes
1 cup finely chopped onions
1/2 cup potato cubes
1/2 cup chopped cabbage
1/4 cup soaked and cooked rajma (kidney beans)
2 tbsp soaked and cooked barley (jau)
salt to taste
2 tsp olive oil
freshly ground black peppercorns (kalimirch) to taste

For The Garnish
2 tsp roasted wheat bran

Method

Combine 1 cup of tomatoes, ½ cup of onions, potatoes, 3 cups of water and salt, mix well and pressure cook for 2 whistles.
Allow the steam to escape before opening the lid.
Cool and blend in a mixer to a smooth purée. Keep aside.
Heat the oil in a deep non-stick pan, add the remaining onions and sauté on a medium flame till they turn translucent.
Add the cabbage and sauté on a medium flame for another minute.
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.
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.

Tips