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Diabetes Health

One-pot Vegetable and Lentil Soup

Lentils are a great source of protein, iron and several vitamins and minerals. Vegetables contain a lot of essential vitamins and minerals and also contain fibre that is crucial for digestion. These eatables are consumed very frequently in Indian households in variations with either rice or chappati. Prepare this simple yet wholesome soup at home and enjoy its benefits.

Preparation time: 15 minutes

Cooking time: 30 minutes

Makes: 4 servings

Ingredients

  • 1 cup green or brown lentils, soaked (for 5-6 hours)
  • 3 large carrots, thinly sliced
  • 1 cup pumpkin, diced
  • 1 cup cauliflower florets
  • 1/2 cup French Beans, chopped
  • 2 cups palak, chopped
  • 4 stalks spring onion, thinly sliced
  • 1/2 white onion, diced
  • 4 cups vegetable broth
  • 2 cloves garlic, minced
  • 4-5 fresh coriander leaves stalks
  • 2 tbsp groundnut oil
  • Salt and black pepper powder (as per taste)

Method:

  1. Heat 2 tbsp of groundnut oil in a cooking pan.
  2. Add garlic, onion, carrots and spring onion. Add some salt and pepper powder and stir.
  3. Sauté for 4-5 minutes or until slightly tender and golden brown.
  4. Add pumpkin, cauliflower and beans and season with a bit more salt and pepper powder. Stir and cook for 2 minutes.
  5. Add vegetable broth and coriander leaves and increase heat to medium-high. Bring the mixture to a rolling simmer.
  6. Add lentils and stir. Once simmering again, reduce the heat to low and simmer the mixture uncovered for 15-20 minutes or until lentils are tender.
  7. Add chopped spinach, stir and cover. Cook for 3-4 minutes more to wilt.
  8. Enjoy as-is or serve with brown rice.

Nutritive value per serving:

  • Energy: 205 Kcal
  • Carbohydrates: 29 g
  • Protein: 9 g
  • Fat:5 g
  • Fibre: 2 g

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