Healthy protein, fibre and vitamin A or beta carotene rich recipe of soup for those looking for a low calorie meal which is whole some.

1. BLACK EYED PEAS
&
CARROT SOUP
Ms. Fatima Kader #kaderfatima

2. Ingredients For ‘4’ Servings
oBlack eyed peas or cow peas- 60g
soak for 4 hours
oCarrot- 75g
oPotato – 75g
oOnion – 50g
oTomato – 50g
oGarlic – 4 cloves
oJeera powder – 2 tsp
oBlack Pepper powder – ½ tsp
oOregano- 1tsp
oTurmeric powder- 1tsp
oBay leaf- 2 nos.
oOil- 3tsp
oSalt to taste

3. Ingredients

4. Method of preparation
Take a pressure cooker add oil to it and heat it
Then add onion and saute till translucent
Add garlic and saute for few minutes
Then add Jeera powder and bay leaves
Add all the chopped vegetables and saute it.
Then add the soaked cow peas or black eyed peas and cook for
3 to 5 minutes.
Now add turmeric powder, pepper powder and oregano.

5. Method of preparation
• Close the lid and pressure cook it till zero pressure followed by
simmering it for 10 minutes
• Or cook in closed pot at simmering temperature for 30 minutes.
• Ensure you have added enough water to bring it to a soup
consistency, around 3 cups initially and then 2 cups more after
the vegetable and cow peas is soft.
• Add salt to taste, you can also add more pepper powder if
desired.
• Garnish it with fresh herbs (coriander leaves).

6. ONE SERVING OF PROTEIN AND FIBRE RICH
BLACK EYED PEAS & CARROT SOUP
#storiesfrom_dastarkhwan

7. NUTRITIONAL HIGHLIGHTS
oEnergy- 120 Kcal/serving
oProtein- 4g/serving
oGood source of beta carotene and insoluble fibre ( also
Oligosaccharides)
oFair source of inulin, lycopene, curcumin and resistant starch.
oHigh volume of the preparation is equal to high satiety
oEnjoy this yummy treat of health and goodness.
#storiesfrom_dastarkhwan

8. Recipe and Picture credits: Shabana Khan
#storiesfrom_dastarkhwan
Video and Nutrition credits: #kaderfatima
If you have liked our recipe you can follow
us at #storiesfrom_dastarkhwan
#kaderfatima