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If you want to gain weight in a healthy way, This Spicy Bean Soup is for you. Bean is a good source of protein, fiber, iron, magnesium, potassium, zink etc. This recipe adds ample amounts of carrots, which are packed with beta carotene, antioxidants, potassium, vitamins, and fiber.
2 tbsp olive oil
2 chopped onions
450g carrot chopped
1 tbsp garam masala
1 tbsp fresh root ginger, grated
250g Orange juice
1l vegetable stock
200ml can reduced-fat coconut milk
14oz can mixed beans, drained & rinsed
2 tbsp chopped coriander
1. Heat the oil in a large saucepan. Gently cook the onions and carrots for 15 mins until soft and golden. Add garam masala and ginger, then cook for 1 min more.
2. Add the orange juice and stock, then bring to the boil. Simmer for 10 mins until the carrots are tender, then stir in the coconut milk. Using a stick blender, purée until smooth, then add the beans. Bring to a simmer, scatter over coriander and serve.
Calories 260kcal, Fat 12g, Carbs 30g, Protein 9g.