This Mix Beans Soup is a healthy and hearty vegan soup that is packed with protein and fiber. It’s made with a variety of beans, including black beans, kidney beans, and chickpeas, and is flavored with a blend of aromatic spices. This soup is gluten-free and vegan, making it suitable for many dietary preferences. It’s also a great source of protein and fiber, making it a filling and satisfying meal. Mix beans when eaten regularly as part of a nutritious diet, legumes may help to protect against type 2 diabetes, improve blood sugar and blood fat control for people who have diabetes, and lower blood pressure and cholesterol.
INGRIEDENTS
- 1 cup mixed beans, soaked overnight: 200gms
- 1 onion, chopped: 80gms
- 2 tomatoes, chopped: 200gms
- 1 carrot, chopped: 50gms
- 1 tsp smoked paprika: 3gms
- 1 tsp turmeric powder: 3gms
- 1 tsp salt: 3gms
- 1/2 tsp black pepper: 1gm
- 1 tbsp olive oil: 15ml
- 4 cups water
- Fresh cilantro leaves, chopped for garnish: 5gms
- 2 cloves garlic, minced: 5gms
- 1 tsp cumin seeds: 3gms
- 1 tsp coriander powder: 3gms
METHOD
1. Drain the soaked beans and rinse them under running water.
2. In a large pot, heat olive oil over medium heat. Add chopped onion and sauté for 2-3 minutes until they turn translucent.
3. Add minced garlic and sauté for another 1-2 minutes until the raw smell goes away.
4. Add chopped tomatoes, chopped carrots, and spices (cumin seeds, coriander powder, smoked paprika, turmeric powder, salt, and black pepper). Stir well to combine.
5. Add the soaked beans and 4 cups of water to the pot. Stir well.
6. Bring the mixture to a boil and then reduce heat to low. Cover the pot with a lid and let it simmer for 45-50 minutes until the beans are tender.
7. Once the beans are cooked, blend the soup until smooth using an immersion or regular blender
8. Garnish with fresh cilantro leaves and serve hot.
Servings Prepared: 4
Serving Size: 1 cup
Nutritional Value per Serving:
– Calories: 180 kcal
– Protein: 10g
– Fat: 3g
– Carbohydrates: 30g
– Fiber: 9g
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