Rajma Soup (Protein and Iron Rich) by Tarla Dalal

Tarla.Dalal's picture

Jan. 01, 2014

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

Difficulty Level: Medium
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 4

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