ZERO OIL SOUP WITH BARLEY , BLACK EYED BEANS , PASTA AND VEGETABLES

 Zero Oil Soup with unique taste.IMG_2462 IMG_2461  One Bowl Meal for LUNCH or DINNER with Barley ,  Black eyed Beans , Pasta ,Vegetables and Special Ingredient and unique in taste .

      What I like about this soup is we can Cook everything in One Pot. Easy and Simple recipe that you can prepare ahead of time and refrigerate and bring to Boil before you serve for Lunch / Dinner in 10 Minutes.   It ‘s best Soup to try when the temperatures are dropping . It not only  keeps you warm , but fills you up. Easy way to feed Vegetables and Beans for Kids. Read about the Health Benefits of Ingredients I used at the end of the recipe .  I added a Special ingredient  which enhances  the taste of the soup. One pot meal for Lunch/dinner . Everyone in your family will enjoy it ( including picky eaters) without complaining about the ingredients.

Recipe for 2 to 3 People.

Preparation Time : 15 Minutes

 Cooking Time :  7 to 10 Minutes

INGREDIENTS:

1.Whole Grain Penne Pasta – 1/2 Cup

2. Black eyed  Beans – 1/2 Cup Cooked and Barley – 1/2 cup cooked 

3.  Potato Paste – 1 Medium

4. Onions – 1/2 Cup( Chopped) and Garlic Cloves (4 to 6 ) – Crushed

 5. Tomatoes – 2 ( Finely Chopped)

6.Bell Pepper – Medium ( Finely Chopped)

7. Water – 3 Glasses ( 24 Ounces)

8.Pizza Sauce – 1/4 th cup ( Special Ingredient)

9. Red Pepper Flakes – 1 tbsp. ( Mild Spicy)

10 . Coriander and Cumin Powder – 1/2 tbsp. each

11. Cinnamon Stick – Small

12 .Finely Chopped Coriander Leaves

13. Salt as per taste

14. FRESHLY ground Black Pepper – 1/2 to 1 tbsp.

METHOD:IMG_2463

1. Soak Beans and Barley Overnight and  Pressure Cook with Potato , Little Salt and One glass Water. Once the Pressure Comes down transfer Beans and Barley  along with Water into Sauce Pan  . Mash the Potato into Paste. Add 2 more glasses Water .

2. To this add finely Chopped Onions , Crushed Garlic , Tomatoes , Bell Pepper , Whole Grain Pasta,  and Pizza Sauce .

3. Season it with Salt , Red Pepper Flakes , Coriander and Cumin Powder, Cinnamon Stick.

4. Bring to a Boil . It takes about  7 to 10 minutes if you Cook on Medium High Flame .               Check for Pasta and Switch off the Stove.

5. Check for Salt and add accordingly. Garnish with Finely Chopped Coriander Leaves and freshly grounded Black Pepper. 

JUST INFO:IMG_2165 Source : Health Magazines .

1. Whole Grain or Whole Wheat :    If you select 100 Percent Whole Grain or Whole Wheat Products , the Bran and Germ of the Wheat will remain in your Meal and the Health Benefits will be Impressive.

2.Boiled Potato:   One Cup of Boiled Potato provides 293 micrograms of Copper and 69 milligrams of Phosphorous the two essential minerals . Need of Phosphorous helps to make several important Biological compounds including the lipids in your Cell membranes , Hemoglobin and DNA .It also contributes to Bone tissue . Copper supports several aspects of Brain function.

Adding Boiled Potato’s to your diet boosts your Vitamins and Minerals intake which contributes to your overall Health.

3. Cinnamon Stick :     Cinnamon helps people with Type 2 Diabetes . Improve their ability to respond to Insulin . Thus normalizing their Blood Sugar Levels.

4.Beans :  Scientists recommend that adults Consume 3 Cups of Beans per week to Promote Health and reduce the risk of Chronic Diseases.

5. Garlic :  Garlic is a natural antibiotic herb . It is effective not only against Bacterial Infections but against Fungal and Viral Infections.

 

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