Bean and Tomato Soup ( Low Cholesterol)


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5/5 stars  100% LIKED IT    2 REVIEWS ALL GOOD

Added to 63 cookbooks   This recipe has been viewed 30872 times

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.

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Preparation Time:    Cooking Time:     Makes 3 servings
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Ingredients

1/2 cup rajma (kidney beans) , soaked overnight
1 cup finely chopped tomatoes
1 to 2 bayleaves
1 tsp oil
1 tsp finely chopped garlic (lehsun)
1/2 cup thinly sliced onions
1/4 cup chopped capsicum
salt and to taste

Method
  1. Drain out all the water from the beans and add 2 cups of water, salt and bayleaves and pressure cook for 2 to 3 whistles or till they are soft. Remove the bayleaves and discard them. Keep aside.
  2. Heat the oil in a deep non-stick pan, add the garlic and sauté on a medium flame for few seconds.
  3. Add the onions and sauté on a medium flame for few more minutes.
  4. Add the capsicum and sauté on a medium flame for a few more seconds.
  5. Add the tomatoes and cook on a medium flame for few minutes.
  6. Add the rajma (along with the liquid they were cooked in), mix well and bring to boil.
  7. Add the salt and pepper and allow it to simmer for 5 to 7 minutes.
  8. Serve hot.

Handy tip:

  1. You can use any choice of beans instead of the rajma. Use black beans, chawli beans etc.
Accompaniments

Creamy Alfa-alfa Sprouts and Apple On Toast 
Whole Wheat Salad Humus Wrap 

Nutrient values per serving
EnergyProteinCarbohydratesFatVitamin AVitamin CIron
79 kcal 3.5 gm 11.8 gm 1.8 gm 243.1 mcg 31.1 mg 1.1mg

RECIPE SOURCE : Healthy Heart CookbookBuy this cookbook

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 on 19 Dec 12 10:35 AM


Nice and healthy...and quick to make....
 on 04 Dec 12 03:39 PM


Healthy, filling and very tasty soup. Beans give you the proteins.