Lentil and Vegetable Broth ( Low Calorie Healthy Cooking )
Lentil and vegetable broth, a healthful soup featuring the nutritious combination of spinach, cabbage, onions, tomatoes and lentil, this is great way to ensure overall good health. The veggies are rich in protein and antioxidants, which raise our body’s defences against diseases. retained the fibre content of the stock by not straining it. Fibre prevents the excess absorption of sugar. Thus, it helps control calorie intake
Ingredients
- For The Stock
- 2 tbsp yellow moong dal (split yellow gram)
- 1 cup roughly chopped tomatoes
- 1 cup roughly chopped onions
- Other Ingredients
- 2 tsp oil 1/2 cup finely chopped onions
- 1/3 cup shredded cabbage
- 1/3 cup chopped spinach (palak)
- 2 tbsp tomato ketchup
- 1/4 cup chopped tomatoes
- For The Garnish
- 2 tbsp finely chopped spring onion greens
Method:
- For the stock
- Combine all the ingredients together, add 4 cups of water, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid. Keep aside to cool.
- Blend in a mixer to a smooth purée and keep aside
- How to proceed
- Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for a minute
- Add the cabbage and spinach and sauté on a medium flame for 2 minutes.
- Add the prepared stock, mix well and bring to boil.
- Add the tomato ketchup, tomatoes, salt and pepper, mix well and simmer for 2 to 3 minutes. Serve hot garnished with spring onion greens
Nutrient values per serving
| Energy | Protein | Carbohydrate | Fat | Vitamin C | Calcium | Iron |
|---|---|---|---|---|---|---|
| 159 calories | 3.2 gm | 30.1 gm | 3.4 gm | 36.0 mg | 81.1 mg | 1.3 mg |