Vetch Soup: Healthy Recipe + Health Benefits
Hello steemians, today I prepared for myself and my friend @xtianevu a vetch soup, which I already shared the recipe in Spanish and today I decided to bring you the recipe in English because I like it a lot, it is really easy since it does not have any kind of complexity, it is economical since the ingredients are easy to obtain in any market and they are affordable, nutritious since it provides adequate amounts of proteins, carbohydrates and little fat.
Ingredients (2 servings)
I will share the ingredients I used but some may vary.
250 g vetch yellow
1 medium onion
1 medium peppers
1 potato
1 teaspoon of turmeric (preferably of good quality)
2 tablespoons of vegetable oil
Salt to taste
Healthy tips and data
The vetch can be substituted with almost any legume, I have tried them with lentils and black beans, it is worth noting that I used whole vetch which comes with a peel and I leave it to you since the contribution of insoluble fiber is greater and this has multiple benefits:
- Improves intestinal health, facilitating the passage of stools by preventing and decreasing constipation.
- It helps regulate blood glucose levels, especially because the absorption of it is done more slowly.
- Fiber consumption is related to lower levels of blood cholesterol.
Taking into account these benefits I prefer to leave the skin but it happens that with the whole green vetch it tends to embitter a bit.
You can also add other ingredients such as garlic, but do not substitute onion and peppers.
If you are in a special regimen for weight loss I recommend that you use only 1 tablespoon of vegetable oil, preferably coconut since it is the only oil that does not lose its properties when heated.
It is a saturated oil but with shorter chains so its digestion is quicker and it is available to be used as energy in a fast way, for that reason it is currently known that coconut oil is the only oil suitable for cooking.
Preparation
After having soaked the vetch for a few hours (I leave them overnight) we proceed to rinse them and then put them to boil for 20 minutes (or until they are soft).
On the other hand we must cut the vegetables, I used the Brunoise cut (but a little bigger than normal) and proceed to sauté with the vegetable oil.
After they are more or less soft the vetch add the stir-fried vegetables and let it boil for 15-20 more minutes and that's it.
Important
There are those who place the vegetables from the beginning, but I do not do so because sometimes the legumes usually take a long time to soften and when this happens the vegetables begin to stick down and burn.
You can accompany this recipe with any cereal, for example rice and we must remember that a legume + cereal represents a complete meal, I do this because many people do not consider the proteins of vegetables and only animals.
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