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Wash the vegetables
Wash and chop the vegetables and keep them aside.
- Serving Size 1 Small Cup (100 g)
- Calories58.5 kcal
- Carbs9.9 g (39.8 kcal)
- Protein3.3 g (13.1 kcal)
- Fats0.6 g (5.6 kcal)
Kanipaal Soup recipe
Kanipaal Soup is a nutritious and healthy soup that can be included in all the major meals. It is high in vitamins C and D.
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Barley
2 Table Spoon
Lenti dal
2 Table Spoon
Onionstalk
25 Grams
Tomato ripe local
100 Grams
Carrot orange
25 Grams
Coriander leaves
2 Table Spoon
Garlic small clove
1 Tea Spoon
Rice bran oil
1 Milliliter
Salt
0.5 Tea Spoon
Water
200 Milliliter
Black pepper powder
1 Table Spoon
Instructions
1
2
Saute garlic and onions
In a pan heat oil, saute onions,garlic on medium flame for 1-2 minutes.
3
Add barley and lentils
Add lentils, soaked barley, carrots, water, and pressure cook for 2-3 whistles
4
Simmer and serve
Once done transfer this to a pan, add tomatoes, coriander leaves, black pepper, salt. Simmer on high flame and serve hot.
Nutrition Label
Kanipaal Soup
- Serving Size1 Small Cup (100 g)
- Calories58.5 kcal
- Carbs9.9 g
- Fiber4.0 g
- Sugar0.7 g
- Protein3.3 g
- Fat0.6 g
- Saturated fat0.1 g
- Mono unsaturated fat0.1 g
- Poly unsaturated fat0.3 g
- Cholesterol0.0 mg
- Sodium222.3 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Kanipaal Soup | Lentil vegetable soup | Masoor bhaji sup | Mosur Shobji Soup |
|---|---|---|---|---|
| Calories | 58.5 kcal | 137.7 kcal | 137.7 kcal | 137.7 kcal |
| Carbs | 9.9 g | 20.8 g | 20.8 g | 20.8 g |
| Protein | 3.3 g | 8 g | 8 g | 8 g |
| Fat | 0.6 g | 2.5 g | 2.5 g | 2.5 g |
| Fiber | 4 g | 6.9 g | 6.9 g | 6.9 g |
| Sugar | 0.7 g | 3.8 g | 3.8 g | 3.8 g |
| Sodium | 222.3 mg | 341.2 mg | 341.2 mg | 341.2 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
