By Poshan Cure Thru Diet
This healthy and filling soup is rich in antioxidants, protein, fibre and potassium. It is a meal in itself. But patients on dialysis or those with heart and kidney problems with high level of potassium need to check with the dietitian before eating this.
Ingredients: (Serves 2 – 3)
1 tbsp olive 0il
I cup pasta (optional)
2 bay leaves
1/2 cabbage
¼ bunch celery
¼ bunch parsley
½ bunch spinach
30g Parmesan cheese
Black pepper to taste
3 cloves garlic (crushed)
6 French beans
1 carrot
1 zucchini
½ onion
1 cup tomato puree
1 cup presoaked beans
Fresh or dried oregano to flavour
Salt to taste (Less is better)
Method:
- Pressure-cook the pre-soaked beans in water (just enough to soak), and cook till done.
- Chop all the vegetables roughly. Blend tomatoes for puree.
- Heat a cooking pot and add olive oil. Add bay leaves, chopped onions and crushed garlic.
- Let the flavours cook in the oil. Then add the vegetables in this order: Carrot, French beans, zucchini, cabbage. Saute for a couple of minutes and cover for about 5 mins. Then add around 3 glasses of water and allow the vegetables to cook.
- Add tomato puree while cooking and also add chopped parsley, celery and spinach. Stir till the puree mixes well and forms an even soup base. Then add cooked beans and pasta (optional). Boil together.
- Add water if the soup thickens. Lastly add salt, oregano and black pepper to flavour the soup.
- Serve hot.
Nutritional value per serve (200 ml)
Calories – 82 kcals, Carbohydrates – 20 gm, Proteins – 6.3 gm, Dietary fibre – 4 gm
