Keep in good shape and lower your cholesterol! How to Eat Mixed Vegetable Soup

★Italian mixed vegetable soup

Serving size: One serving.

Prep time: 25 minutes.

Cooking time: 40 minutes.

Material:

Job's tears 35g (123 kcal), quinoa 35g (128 kcal), 1/2 carrot (50g) (22 kcal), 1/2 zucchini (125g) (21 kcal), 50g peas (125g before pods) (40 kcal), 50g broad beans (44 kcal), 1 leek (75g) (42 kcal), 1/2 onion ( 50g) (14 kcal), 1 pinch of chili powder (1 kcal), 1 small clove of garlic chopped (4 kcal), 1/2 low-fat chicken broth cube (6 kcal), 1 teaspoon tomato paste (9 kcal), 1 small root of rosemary (1 kcal), 1/2 handful of basil chopped (3 kcal), 1/2 teaspoon black sesame seeds (13 kcal), 5g freshly shaved Parmesan cheese (22 kcal), salt and pepper to taste.

Total calories: 493 kcal.

【Male version】

Quinoa 60g (219 kcal).

Total calories: 584 kcal.

Do it:

1. Rinse the barley and quinoa with cold water, place them in a stew pot, add 750 ml of cold water, add rosemary, garlic and half of the basil, cover and cook over low heat for 15 minutes.

2. Meanwhile, prepare the vegetables: peel and cut the carrots into small pieces, dice the zucchini, cut the leek whites into small pieces, peel the onion and cut into quarters.

3. Remove lid from stew pot and add peppers, half of chicken stock cube, tomato paste, carrots, peas, leeks and onions.

4. Season with salt and pepper, continue to simmer with lid on for 15 minutes.

5. Cover again, add zucchini and broad beans, and continue cooking for 10 minutes.

6. Serve on a plate and sprinkle with remaining basil, freshly shaved Parmesan cheese and black sesame seeds.

Italian mixed vegetable soup should have soup, don't cook it too thick. You can add some water as needed to maintain the moisture in the stew pot. Finish!

suggestion:

To avoid overcooking when eating the next meal, you can filter out the amount for the second meal after the soup is finished, and save the soup separately. Then use low heat to warm the soup when you want to eat it. This dish is perfect for the whole family to enjoy.

Tips:

I use a magical grater to grate the Parmesan cheese. It doesn't take too much cheese to grate into thin, snowflake-like cheese shreds, so I can avoid consuming too many calories!

Nutrition tips:

Job's tears are a good source of beta-glucan, a water-soluble fiber that can help control cholesterol levels in the body.

This article is from "French women eat delicious food and lose weight 5/2 healthy light fasting" published by Tianxia Culture