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bean and tomato soup recipe | rajma tomato soup recipe | healthy Indian kidney bean soup recipe |


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Bean and Tomato Soup

bean and tomato soup recipe | rajma tomato soup recipe | healthy Indian kidney bean soup recipe | with 25 amazing images.

bean and tomato soup recipe is an Indian soup made with kidney beans. Learn how to make rajma tomato soup.

bean and tomato soup is made with kidney beans, tomatoes, and a variety of herbs and spices. It can be made in a variety of ways, but the most common method is to cook the tomatoes in vegetable stock until they are tender, then add the kidney beans, herbs, and spices and simmer for a minute.

To make bean and tomato soup, heat the olive oil, add the onions and garlic and cook till the onions are translucent. Add the tomatoes and chilli powder and cook for a few minutes.
Add 3 cups vegetable stock or water and simmer till the tomatoes are cooked. Cool slightly then use a hand blender to blend it until smooth or use a mixer. Add the rajma, basil, oregano, sugar, salt and pepper. Cook for 1 minute.
Serve rajma and tomato soup hot with toasted multigrain bread.

kidney bean and tomato soup can also be served on its own or with a side of crusty bread or crackers. It can also be topped with a dollop of yogurt or sour cream, a sprinkle of shredded cheese, or a handful of fresh herbs.

Main ingredients for bean and tomato soup.

Rajma has a slightly nutty and earthy flavor that compliments well with the tangy and acidic flavor of tomatoes. Rajma is rich in Potassium which is critical for those with high blood pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a fiber rich food.

Tomatoes have a tangy and acidic flavor that compliments well with the nutty and earthy flavor of kidney beans. Tomatoes are an extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in vitamin C, good for heart.

This healthy and satisfying, bean and tomato soup has only 136 calories making it perfect for anyone on a weight loss journey. bean and tomato soup is rich in folic acid, phosphorus, vitamin B1, calcium, dietry fibre and vitamin A.

Pro tips for bean and tomato soup. 1. Add 3 cups of vegetable stock or hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to. 2. Let the mixture cool slightly, then use a hand blender to blend it until smooth. We're using a hand blender because of the large amount of liquid, but you could use a mixer if you prefer.

Enjoy bean and tomato soup recipe | rajma tomato soup recipe | healthy Indian kidney bean soup recipe | with step by step photos.

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Bean and Tomato Soup recipe - How to make Bean and Tomato Soup

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
Show me for servings

Ingredients

For Bean and Tomato Soup
1 cup soaked and boiled rajma (kidney beans)
1/2 cup chopped onions
1 tsp chopped garlic (lehsun)
4 cups chopped tomatoes
1/2 tsp chilli powder
3 cups vegetable stock
1 tbsp chopped basil
1/2 tsp dried oregano
1/2 tsp sugar
1 tbsp olive oil
salt to taste
freshly ground black pepper (kalimirch) to taste

For The Garnish
4 springs of basil
Method

For bean and tomato soup
    For bean and tomato soup
  1. To make bean and tomato soup, heat the oil, add the onions and garlic and cook till the onions are translucent.
  2. Add the tomatoes and chilli powder and cook for a few minutes.
  3. Add 3 cups vegetable stock or water and cook over medium heat for 5 to 6 minutes, stirring occasionally, until the tomatoes are cooked
  4. Let the mixture cool slightly, then use a hand blender to blend it until smooth. You can do this in a mixer also.
  5. Add the rajma, basil, oregano, sugar, salt and pepper.
  6. Cook on medium heat for 1 minute. Garnish with sprigs of basil.
  7. Serve rajma and tomato soup hot with toasted multigrain bread.

Bean and Tomato Soup recipe with step by step photos

like bean and tomato soup
  1. like bean and tomato soup recipe | rajma tomato soup recipe | healthy Indian kidney bean soup recipe | then see our Indian soup recipes and some recipes we love.

what is bean and tomato soup made of ?
  1. what is bean and tomato soup made of ? See below image of list of ingredients for bean and tomato soup.

soaking rajma
  1. Wash and soak the Rajma for at least 8 hours in a bowl filled with enough water to cover the rajma. You need to soak 1/2 cup raw rajma to get 1 cup soaked rajma.
     
  2. Drain the rajma using a strainer and discard the water. 
     
  3. Take a pressure cooker and add the rajma into it. 
     
  4. Add salt to taste.
  5. Add enough water to cover the rajma. 
     
  6. Cook the rajma for 2 whistles. 
  7. Drain the cooked rajma with the help of a strainer. 
     

how to make vegetable stock
  1. Here is the recipe to make homemade veg stock which makes the soup more flavourful and nutritious.

making bean and tomato soup
  1. To make bean and tomato soup recipe | rajma tomato soup recipe | healthy Indian kidney bean soup recipe | heat 1 tbsp coconut  oil or olive oil  in a pan. Consider using coconut oil or olive oil  instead of processed seed oils for a healthier diet.
  2. Add 1/2 cup chopped onions. Onions release a wonderful aroma when cooked, which makes the soup more inviting. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too.   
  3. Add 1 tsp chopped garlic (lehsun). Garlic has a strong and pungent flavor that adds depth and complexity to the soup. It also complements well with the earthy flavor of kidney beans. Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. 
  4. Cook on medium heat till the onions are translucent.
  5. Add 4 cups chopped tomatoes. Tomatoes have a tangy and acidic flavor that complements well with the nutty and earthy flavor of kidney beans. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart.
  6. Add 1/2 tsp chilli powder.
  7. Cook on medium heat for 3 to 4 minutes, stirring occasionally till tomatoes are soft.
  8. Add 3 cups of vegetable stock or  hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.
  9. Cook over medium heat for 5 to 6 minutes, stirring occasionally, until the tomatoes are cooked.    
  10. Let the mixture cool slightly, then use a hand blender to blend it until smooth. We're using a hand blender because of the large amount of liquid, but you could use a mixer if you prefer.   
  11. Blend to a smooth purée. 
     
  12. Add 1 cup cooked rajma (kidney beans). Rajma has a slightly nutty and earthy flavor that complements well with the tangy and acidic flavor of tomatoes. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a  fiber rich food.
  13. Add 1 tbsp chopped basil. Basil has a fresh, slightly sweet, and minty flavor that complements well with the earthy flavor of kidney beans and the tangy flavor of tomatoes.
  14. Add 1/2 tsp dried oregano. Oregano has a strong, pleasant aroma that can make kidney bean and tomato soup more appealing.
  15. Add 1/2 tsp sugar.
  16. Add salt to taste. We added 1/2 tsp salt. Salt brings out natural flavours and makes foods more palatable. Too much of it can ruin the food and your health. So, use only the right amount. If you have high blood pressure, cut back on salt.
  17. Add freshly ground black pepper to taste.
  18. Cook on medium heat for 1 minute. Garnish with sprigs of basil.
  19. Serve bean and tomato soup | rajma tomato soup recipe | healthy Indian kidney bean soup recipe | hot with toasted multigrain bread.

pro tips for bean and tomato soup
  1. Consider using coconut oil or olive oil  instead of processed seed oils for a healthier diet.
  2. Add 3 cups of vegetable stock or  hot water. For better taste use vegetable stock or if in hurry then use stock cubes. Homemade vegetable stock has a neutral flavour and desirable consistency that make it very versatile. It adds exciting flavours and aroma to the dish it is added to.
  3. Add 1 cup cooked rajma (kidney beans). Rajma has a slightly nutty and earthy flavor that complements well with the tangy and acidic flavor of tomatoes. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating rajma is good for diabetics due to being a  fiber rich food.

benefits of bean and tomato soup
  1. Bean and Tomato Soup is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 151% of RDA.
    2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 54% of RDA.
    3. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 30% of RDA.
    4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 30% of RDA.
    5. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milk, curds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 26% of RDA.
    6. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 19% of RDA.
    7. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 18% of RDA.


Nutrient values (Abbrv) per serving
Energy136 cal
Protein5.1 g
Carbohydrates19.2 g
Fiber4.7 g
Fat4.3 g
Cholesterol0 mg
Sodium39 mg

RECIPE SOURCE : Forever Young DietBuy this cookbook
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Reviews

Spicy Bean and Tomato Soup
5
 on 06 Dec 17 01:14 AM


How to make paneer and tofu at home
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Tarla Dalal    Hi, Here is the recipe to make paneer at home https://www.youtube.com/watch?v=KYD2u5ElthU we are working on a recipe of tofu to be made at home...
Reply
06 Dec 17 08:52 AM