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DAY5 🌍 Easy healthy food around the world In my previous grocery tips video where I shared sources of fiber other than vegetables and fruits, beans are one of them. 95% of the Malaysian population do not consume enough fiber (recommendation=20-30g) which is concerning and a risk factor of high blood cholesterol, colon cancer etc. This meal effortlessly provides 50% of the daily fiber requirement🧮 Beans are generally high in FODMAPs. Canned beans are lower in FODMAPs than beans cooked from scratch, rinsing also help to get rid of some FODMAP content (and sodium content) If you're not used to eating beans, start slowly and gradually train your gut by building up your intake to reduce the risk of digestive distress like gas and bloating. Minestrone (1 serving) 393kcal CHO 64g | 35% (13g DF) P 16g | 35% F 11g | 30% Serve 2 🥣🥣 Celery 2stalks Carrot, 1medium Red onion, 1/2 Garlic, 2cloves Canned tomato (with juice) 1/2 can Canned beans ( i use white beans but feel free to use kidney beans/ cannellini beans etc) 1 can, drained & rinsed EVOO, 2 tsp Dried short pasta 100g (elbom/spirals) Vegetable broth 2cup (OR Water with 1/2 vegetable cube) Fresh or dried Herbs (I used fresh cilantro) 1. Heat up oil in a pot. Saute onion, carrot, and celery, feel free to add other vegetables like zucchini, french bean) When onion is translucent, add garlic, tomatoes, broth and simmer on low for 10 minutes. Add the pasta and cook for 3mins while you drain and rinse the beans. Stir beans ,parsley and cover with lid. Depending on the consistency you prefer, check every 3-4mins and once ready, ladle the soup into bowls and enjoy! ❄️To store : Keep the leftover pasta and soup together or separate and it will last in the fridge up to 4 days
Duration: 30 sPosted : Wed, 27 Mar 2024 03:15:50Views
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