Bean and Tomato Soup
Protein from black beans as well antioxidants, vitamin A from tomatoes and vitamin C from capsicum, all together work towards maintaining the cells and the lining of the arteries in
good health.
Ingredients
- 1/2 cup black beans, soaked( Rajma)
- 1 to 2 bayleaves (tejpatta)
- 1/2 cup onions, sliced
- 1/4 cup chopped capsicum
- 1 tsp garlic, chopped
- 1 cup finely chopped tomatoes
- 1 tsp oil
- salt and black pepper (kalimirch) powder to taste
Method:
- Drain out all the water from the beans and add 2 cups of fresh water, salt and bay leaves and pressure cook for 2 to 3 whistles till they are soft. Remove the bay leaves and discard.
- Heat the oil in a non-stick pan and sauté the onions for a few minutes till they are translucent.
- Add the capsicum and garlic and sauté for a few more seconds.
- Add the tomatoes and cook for a few minutes over a slow flame till they soften.
- Add the beans along with the liquid in which they were cooked and bring to a boil.
- Simmer for 5 to 7 minutes and season with salt, if required, and pepper.
- Serve hot.
- You can use any choice of beans . Use rajma, chawli beans etc.
-
Preparation Time: 5 mins.
Cooking Time: 20 mins.
Serves 4
Nutrient values per serving
| Carbohydrate | Energy | Amount | Fat | Fibre | Protein |
|---|---|---|---|---|---|
| 8.9 gm. | 59 kcal. | 74 gm. | 1.5 gm. | 0.9 gm. | 2.7 gm |