Hi everybody 👋 my name is Roya and welcome to my YouTube channel😍.

🔴✔️According to a new study published in the Journal of the American College of Nutrition, people who consume more beans are 27 percent less likely to be obese and thinner than those who have been deprived of the food. Beans are high in water-soluble fiber, so they give you a feeling of satiety for a long time. For example, a cup of black beans provides 60% of our daily fiber needs. Legumes, especially lentils, are high in iron. One cup of lentils provides 37% of our daily iron needs. We recommend eating a vitamin C-rich food or juice with lentils. Because vitamin C helps the body absorb more iron.
Lentils and beans prevent cancer.
It is very useful for people with anemia.And it is recommended that women use beans and lentils during menstruation.


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Corrections:
03:17 if you don't have time to cook this soup for 3 hours you can soak lentils and beans overnight and cook it just one hour.but if you cook it more time your soup will be tastier and thicker


🍴📖 Ingredients:
Pinto beans 1kg
Lentil 0.5kg
2 medium-sized potatoes
1 medium-sized onion
salt 3 teaspoon
tomato paste 1 tablespoon
Black pepper powder 2 teaspoon
Turmeric powder 2 teaspoon
cinnamon powder 1 teaspoon
Caraway-seed 1 teaspoon





🍴📖 مواد لازم:
لوبیا چیتی 1 کیلوگرم
عدس 0.5 کیلوگرم
سیب زمینی 5 عد متوسط
پیاز متوسط 1 عدد
نمک 3 قاشق چایخوری
رب گوجه فرنگی 1 قاشق غذاخوری
پودر فلفل سیاه 2 قاشق چایخوری
پودر زردچوبه 2 قاشق چایخوری
پودر دارچین 1 قاشق چایخوری
زیره 1 قاشق چایخوری




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📌⏱ Chapters:
00:00 What does it look like?
00:18 Start the steps ( step 1 )
01:24 step 2
02:20 step 3
03:20 Serve
03:32 bean and lentil soup