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White Bean and Swiss Chard Egusi Soup with seed coated Polenta bites
White Bean and Swiss Chard Egusi Soup with seed coated Polenta bites

Before you jump to White Bean and Swiss Chard Egusi Soup with seed coated Polenta bites recipe, you may want to read this short interesting healthy tips about Choosing Fast Food That’s Fine For You.

Just about every article you read about bettering your health or losing weight is going to tell you to ignore the drive through and cook all of your meals instead. This is really good information. But at times the last thing you want to do is make a whole meal for yourself and your family. Once in a while you just want to visit the drive through while you’re on your way home and finish the day. There isn’t any reason that you shouldn’t be allowed to do this and not be suffering from shame about slipping on your diet. This is because many of the well-known fast food restaurants out there are trying to “healthy up” their selections. Here’s how you’ll be able to eat healthfully when you’re at a fast food restaurant.

Focus on the sides. Not that long ago, the sole side dish item offered by a fast food restaurant was French fries. Now lots of the fast food menus have been widened considerably. There are lots of salads out there these days. Chili is another choice. You may purchase a baked potato. You can make fruit. There are a lot of options that don’t include eating one thing deep fried. Instead of the pre-determined “meal deals” try to build a meal from side dishes. When you are doing this you can keep your fat content and also calorie counts low.

Logic says that one the easiest way to stay healthy is to sidestep the drive through and never eat fast food. While this is usually a good suggestion all you need to do is make a number of good decisions and going to the drive through isn’t anything to worry about–when you do it in moderation. Sometimes what you need is to let someone else make your dinner. If you ultimately choose healthy items, the shame usually associated with hitting the drive through shouldn’t be so bad.

We hope you got benefit from reading it, now let’s go back to white bean and swiss chard egusi soup with seed coated polenta bites recipe. To make white bean and swiss chard egusi soup with seed coated polenta bites you need 20 ingredients and 12 steps. Here is how you achieve it.

The ingredients needed to cook White Bean and Swiss Chard Egusi Soup with seed coated Polenta bites:
  1. Take 1 Cup Small White beans soaked for 2 hours
  2. Use 3 tablespoons coconut oil
  3. Get 1 medium onion, finely chopped
  4. Get 3 Small Red chillies, finely chopped with their seeds
  5. Get 1 Tablespoon dried mixed herbs
  6. Provide 4 Cups Green Swiss Chard (Spinach), vein removed and chopped
  7. You need 2 Jam tomatoes, sliced
  8. Use 2 Cubes vegetable stock
  9. Provide 500 ml hot water
  10. Use 3 tablespoons oat bran
  11. Use 3 tablespoons ground egusi
  12. You need 1 teaspoon dried garlic flakes
  13. Use 1/2 Cup polenta
  14. Take 2 Cups boiled water
  15. Take Pinch salt
  16. Get 1 teaspoon butter
  17. Get 3 tablespoons mixed seeds
  18. Provide 1/2 teaspoon herbal salt
  19. Prepare 1 Tablespoon coconut oil
  20. Use 2 Cloves fresh garlic finely chopped
Instructions to make White Bean and Swiss Chard Egusi Soup with seed coated Polenta bites:
  1. Method for the soup: Boil the beans in a pot with 2 cups of boiling water. Put the lid on, boil until the water dried out. Add another cup of boiling water and boil again until the water dried out.
  2. Reduce the heat to medium and add to the beans the coconut oil, onion, chillies and 2 cloves fresh garlic. Sauté for 15 minutes.
  3. Add the mixed herbs and Swiss chard. Cook for another 15 minutes.
  4. Dilute the one vegetable stock cube in 500ml hot water and add this to the pot. Add the sliced tomatoes. Reduce heat to low. Simmer for 15 minutes.
  5. Add the second vegetable stock cube directly to the pot - no need to dilute. Add the egusi powder and garlic flakes. Simmer for another 15 minutes and switch the stove off. The soup is ready.
  6. Method for the Polenta bites: Add the boiled water to a pot on low heat. Add salt and polenta, whisking to avoid lumps.
  7. Add butter and let it cook for 20 minutes with the lid on.
  8. Pour the polenta into a container and let it cool off completely. It will harden.
  9. Add seeds and herbal salt into a bowl.
  10. Slice polenta into cubes and rub the cubes in the seeds and salt mixture.
  11. Heat the coconut oil on high and fry the polenta until seeds are golden brown.
  12. Serve soup in a bowl and add Polenta bites on top.

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