Hello
Friends,
Now
that I am making more soups, I find them to be super easy and sometimes the
best one pot meals once can have with whatever is there in the fridge or in pantry.
Let’s
come to what I am blogging about today. As a vegetarian, dry whole beans/legumes
are kind of staple in my family and many of yours too. And, what even better,
almost all the beans give you a little of almost every nutrient you need in a
day – Carbs, Protein, Fat, Vitamins and Minerals.
I made
this soup with 8 different varieties of beans – Chickpeas, Whole Masoor (Red
Lentils), Whole Moong, Whole Chawali (Brown Lentils), Black Eyed Peas, Whole
Urad Dal (Black Lentils), Dry Matar (White Peas) and Kala Chana (Black
Chickpeas). But, here is the thing, you can mix and match any kind of
beans/legumes, even 2 or 3 mixed is fine, it doesn’t have to be 5 or 8 or 10 or
16. Just remember to go with all whole ones just so that they are all of same or
similar texture. You don’t want one ingredient to get all mushy during the
cooking process.
One
cup of this soup will approximately give you 150 calories. Isn’t that great for
a one pot meal. The measurements I used made about 8 servings of this soup.
8 Bean Medley Soup
Ingredients
Dry
Beans washed & soaked overnight – 4 cups (Any Medley will do. I used the
ones mentioned above) – you don’t have to make this much, go with a smaller
quantity
Onion –
1 cup, chopped
Tomato
– 1 cup, chopped
Garlic
– 5-6 cloves (increase or decrease based on your taste)
Dry
Spices – Any mix of spices will do (I added, Red chili powder, coriander powder
and cumin powder)
Salt –
per taste
Oil –
1 tbsp
Water –
6 cups
Preparation
- If you did not beans overnight, it is fine, you can still make it, but it will take longer to process
- Take a heavy bottomed pan (I used cooker) and heat it.
- Add oil and when heated, add garlic
- After a few seconds (once nice aroma comes, don’t let it burn), add chopped onions and fry.
- Once the onion is translucent (about 2 min.), add chopped tomatoes and all the spices (along with salt).
- After about 2 min, add the beans and water. Mix it well.
- Let it come to a boil and then reduce the gas to a simmer.
- Cover the lid (don’t lock the cooker, just put the lid). And let it simmer for about 1.5 – 2 hours. Keep mixing it every 5-10 min.
- Take it off the heat once the beans are cooked. Remember, we don’t want them mushy, but not raw either, so find your perfect balance.
Serving
Eat a
cup of this soup with ½ a cup of rice or the best, 2 slices of whole wheat brown
bread or simply on its own. I am sure any option you choose, you will love this
hearty dish. It is very filling.
This
is my contribution to Healthy
Me & Healthy US event that I am hosting this month.
That’s
all for now. Take care till next post.
8 comments:
That's so healthy
wholesome and healthy....
South Indian Cooking - Mar 20th to May 20th
Super filling,protein packed soup..Prefect for chilled evening dinner.
You sold me this soup Priya. I will make it. 150 Cal of this soup will keep one filled up for many hours.
This is one protein packed meal,plus healthy and yummy !
Love the look of it, filling and delish.
Puja
That looks both yummy and healthy!
soup looks wonderful deliciously done
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