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 sliced1 cup pumpkin, diced1 cup cauliflower florets1/2 cup French Beans, chopped2 cups palak, chopped4 stalks spring onion, thinly sliced1/2 white onion, diced4 cups vegetable broth2 cloves garlic, minced4-5 fresh coriander leaves stalks2 tbsp groundnut oilSalt and black pepper powder (as per taste).Method:.Heat 2 tbsp of groundnut oil in a cooking pan.Add garlic, onion, carrots and spring onion. Add some salt and pepper powder and stir.Sauté for 4-5 minutes or until slightly tender and golden brown.Add pumpkin, cauliflower and beans and season with a bit more salt and pepper powder. Stir and cook for 2 minutes.Add vegetable broth and coriander leaves and increase heat to medium-high. Bring the mixture to a rolling simmer.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.Add chopped spinach, stir and cover. Cook for 3-4 minutes more to wilt.Enjoy as-is or serve with brown rice..Nutritive value per serving:.Energy: 205 KcalCarbohydrates: 29 gProtein: 9 gFat:5 gFibre: 2 g
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 sliced1 cup pumpkin, diced1 cup cauliflower florets1/2 cup French Beans, chopped2 cups palak, chopped4 stalks spring onion, thinly sliced1/2 white onion, diced4 cups vegetable broth2 cloves garlic, minced4-5 fresh coriander leaves stalks2 tbsp groundnut oilSalt and black pepper powder (as per taste).Method:.Heat 2 tbsp of groundnut oil in a cooking pan.Add garlic, onion, carrots and spring onion. Add some salt and pepper powder and stir.Sauté for 4-5 minutes or until slightly tender and golden brown.Add pumpkin, cauliflower and beans and season with a bit more salt and pepper powder. Stir and cook for 2 minutes.Add vegetable broth and coriander leaves and increase heat to medium-high. Bring the mixture to a rolling simmer.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.Add chopped spinach, stir and cover. Cook for 3-4 minutes more to wilt.Enjoy as-is or serve with brown rice..Nutritive value per serving:.Energy: 205 KcalCarbohydrates: 29 gProtein: 9 gFat:5 gFibre: 2 g
