2 Healthy recipes with beans/legumes
Alpa Momaya
March 31, 2022
Recipe
#1 Barley lentil and vegetable soup
Barley is a great source of protein, iron and fibre and tastes good too, if cooked with flavourful ingredients as in this broth. The addition of lentils/masoor gives a complete protein for vegetarians.
Ingredients
- 1 tsp oil
- 1 tbsp finely chopped garlic
- 1/3 cup finely chopped spring onions, green chopped separately
- 2 tbsp pearl barley, soaked for 2 hours and drained
- 2 tbsp whole lentils/masoor, soaked for 2 hours and drained
- 1/4 cup finely chopped carrots
- salt to taste
- 1/4 cup finely chopped colored peppers – red, yellow, green
- 1/4 cup finely chopped tomatoes
- 2 tbsp chopped coriander
- 1/2 tsp freshly ground black pepper powder
- 11/2 tsp lemon juice.
Instructions
- Heat the oil in a pressure cooker, add the garlic and the spring onion whites and sauté on a medium flame till the onions turn translucent.
- Add the barley, masoor, and carrots, mix well and sauté on a medium flame for another minute.
- Add 4½ cups of hot water and salt, mix well, and pressure cook on a high flame for 3 to 4 whistles.
- Add the spring onion greens, tomatoes, peppers, coriander, and pepper, mix well and simmer for a minute, stirring once in between.
- Just before serving, add the lemon juice and mix well. Serve hot.
#2 Kidney bean patties with cucumber yogurt sauce
Ingredients
- 1 cup Rajma/kidney beans soaked overnight
- 1 Onion
- 1 Carrot grated
- 2 Green chilly
- 1 tsp Jeera powder
- 1 tsp Red chilly powder
- 1/2 tsp Garam masala powder
- 1 tsp Turmeric powder
- 1 tsp Ginger garlic paste
- 1 tsp Salt to taste
- 2 tbsp Oats
- 1 tbsp Coriander leaves
- 1 tsp oil
- 1 tsp Lemon juice
Cucumber yogurt sauce
- 3/4 cup plain greek yogurt
- 1/2 cup grated cucumber
- 2 tbsp lemon juice
- 11/2 tsp dry dill
- 1 garlic clove, grated
- salt to taste
Instructions
- Soak the rajma overnight, or at least 8 hours. And then pressure cook them till they are completely cooked.
- Remove the excess water and mash them well. Mix with the rest of other ingredients except oil. Keep aside for 2 mins. Roll them into a round shape. Heat a non stick tawa and brush with oil, fry the patties till brown on both sides. Serve with cucumber yogurt sauce.
Awesome 👍, will try