Indian potato soup with green beans

This low-calorie Indian potato soup with green beans is easy to make and can be prepared in about 30 minutes.

Nutrient profile: One portion of this dish covers over 50% of the average daily requirement of vitamins C, B₆ and K as well as the essential trace elements potassium and manganese. The ratio of omega-6 to omega-3 fatty acids is 3:1, well below the maximum recommended ratio of 5:1. More on this at: Vegans often eat unhealthily. Avoidable nutritional errors.

Green beans: Green beans are legumes. The main difference between green beans and dry beans is that the actual beans are still in the tender and edible pod, which is harvested in the unripe stage. Green beans have a high protein content.

Curry leaves: The leaves of the curry tree, which is native to Asia, are called curry leaves. Curry leaves are used as a spice in many vegetarian dishes, especially in Sri Lankan and South Indian cuisine. The aroma of curry leaves is fresh, slightly fruity to smoky. The thin leaves do not need to be removed from the dish; they can be eaten. They are usually fried in hot oil or ghee before adding the other ingredients. In Ayurveda, the traditional Indian natural medicine, curry leaves are used to treat stomach upsets and digestive disorders, eczema and diabetes. Experiments have shown a drop in blood sugar levels.

Black mustard: The ripe and dried, intensely fragrant seeds are used primarily in Indian cuisine. They are usually roasted in ghee or oil beforehand. The mustard seeds give the dish a slight spiciness, which is, however, very different from the taste of creamy mustard. Like all cruciferous seeds, mustard seeds contain oil, which in black mustard is around 30%, with a high proportion of unsaturated fatty acids. Mustard seeds have a stimulating effect on digestion.

Ginger: The ginger rhizome has an aromatic smell and a sharp, spicy taste, which is due to the substance gingerol, which is said to have anti-carcinogenic and anti-inflammatory effects. The substances borneol and cineole give ginger its digestive, stomach-strengthening, antiemetic, appetite-stimulating and circulation-stimulating properties.

Cinnamon: Cinnamon is a spice made from the dried bark of cinnamon trees. Cinnamon owes its aroma primarily to cinnamon oil, which consists of 75 percent cinnamaldehyde. In Europe, cinnamon is used as a spice mainly for desserts and drinks, but in Indian and Middle Eastern cuisine it is also often added to hearty dishes.

Oat milk: Oat milk (EU: oat drink) is made from oats and water. Oat milk is suitable as a milk substitute and is easy to prepare yourself (see "Alternative preparation").

Reduce salt and oil: We have consciously reduced oil and salt for health reasons. You can find more information on this topic in the book we describe in detail: "Salt Sugar Fat" by Michael Moss.

Cold-pressed rapeseed oil is not suitable for frying spices, as cold-pressed oils can only be heated slightly, in the case of cold-pressed rapeseed oil up to a maximum of 120 °C, as otherwise harmful substances are created. See the following link ( cold-pressed rapeseed oil). But refined rapeseed oil should also be heated up to a maximum of 180 °C. Under no circumstances should it start to smoke, although decomposition will begin before that.

Cinnamon: The cheaper Cassia cinnamon or Chinese cinnamon in particular contain coumarin, which is harmful to health in high doses. Since the amount of coumarin in the better Ceylon cinnamon is only about a hundredth of that, it is preferable.

Making oat milk: For information on making your own raw vegan oat milk, see the following link: Oat milk.

Plant-based drink: Instead of oat milk, you can also use another plant-based drink, e.g. almond milk, rice milk or soy milk.