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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 Foods That Are Good For Your Heart.

You already are aware that the body calls for a heart that is strong and healthy. Of course, if your heart is unhealthy then the rest of you isn’t going to be healthy either. You already know that working out on a regular basis and sticking to a healthy lifestyle both factor heavily into the overall health of your heart. Do you know, however, that there are a number of foods that can help your heart be healthy? If you would like to know what to eat to improve your heart health, keep on reading.

Know that fish is one of the healthiest meats you can consume. You already know this because, by now, you’ve likely been told to eat fish at least two times each week. This is particularly true if you have problems with your heart or if your heart is in not too good a shape. Fish is rich in Omega 3s which are what helps break down and turn unhealthy cholesterol into healthy energy. Try eating fish in at least two meals every week.

There are plenty of foods that you can consume that are great for your body. It’s true that each of the food brought up in this article can help your body in a variety of ways. They are especially great, though, for promoting a healthy heart. Try to start incorporating these healthy foods in your diet every day. Your heart is going to be so much better if you do!

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

The ingredients needed to make White Bean and Swiss Chard Egusi Soup with seed coated Polenta bites:
  1. Take 1 Cup Small White beans soaked for 2 hours
  2. Get 3 tablespoons coconut oil
  3. Use 1 medium onion, finely chopped
  4. Take 3 Small Red chillies, finely chopped with their seeds
  5. Provide 1 Tablespoon dried mixed herbs
  6. Get 4 Cups Green Swiss Chard (Spinach), vein removed and chopped
  7. Prepare 2 Jam tomatoes, sliced
  8. Take 2 Cubes vegetable stock
  9. Prepare 500 ml hot water
  10. Get 3 tablespoons oat bran
  11. Take 3 tablespoons ground egusi
  12. Get 1 teaspoon dried garlic flakes
  13. Provide 1/2 Cup polenta
  14. Provide 2 Cups boiled water
  15. Take Pinch salt
  16. Use 1 teaspoon butter
  17. Take 3 tablespoons mixed seeds
  18. Get 1/2 teaspoon herbal salt
  19. Prepare 1 Tablespoon coconut oil
  20. You need 2 Cloves fresh garlic finely chopped
Steps 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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