Rajma Soup (Protein and Iron Rich) by Tarla Dalal
This savory soup meets your iron and protein requirement through the tasty rajma in a perfect way. On the other hand, the vitamin C from the tomatoes and lemon juice helps in the absorption of iron during digestion.
Ingredients
| Red kidney beans | 1/2 Cup (8 tbs) , soaked for 8 hrs (rajma) | |
| Oil | 1 1/2 Teaspoon | |
| Finely chopped onions | 1/2 Cup (8 tbs) | |
| Garlic cloves | 3 , roughly chopped (lehsun) | |
| Finely chopped tomatoes | 1 1/2 Cup (24 tbs) | |
| Chili powder | 1/2 Teaspoon | |
| Salt | To Taste | |
| Lemon juice | 1 Teaspoon | |
| Water | 2 1/2 Cup (40 tbs) | |
| For the garnish | ||
| Yellow capsicum | 1 Tablespoon | |
| Green capsicum | 1 Tablespoon | |
| Chopped spring onions | 1 Tablespoon | |
| Finely chopped tomatoes | 1 Tablespoon |
Directions
GETTING READY
1. In a pressure cooker, add oil and when hot add onions and garlic, and sauté for a minute or two, before adding tomatoes and cooking for a couple of minutes.
2. Now add rajma, chilli powder, salt, and two cups of water and pressure cook for four whistles. Open the cooker lid, when the steam escapes out completely, and allow to cool. Once cool, blend the rajma in the mixer to form a smooth mixture.
MAKING
3. In a deep kadai, transfer the mixture, add lemon juice, and half cup of water. Boil for a couple of minutes while stirring intermittently. Turn off heat.
SERVING
4. Serve the soup hot after garnishing with green capsicum, yellow capsicum, spring onions greens, and tomatoes.
Recipe Summary
Nutrition Facts
Serving size
Calories 122Calories from Fat 21
% Daily Value*
Total Fat 2 g3.1%
Saturated Fat %
Trans Fat 0 g
Cholesterol
Sodium 111 mg4.63%
Total Carbohydrates 20 g6.7%
Dietary Fiber 5 g20%
Sugars 3 g
Protein 6 g12%
Vitamin A % Vitamin C %
Calcium % Iron %
*Based on a 2000 Calorie diet
