Bean and Tomato Soup (Low Cholesterol) by Tarla Dalal

Tarla.Dalal's picture

Jan. 02, 2014

Protein and antioxidants from black beans, 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.

Ingredients

Red kidney bean 1/2 Cup (8 tbs) , soaked overnight (rajma)
Finely chopped tomatoes 1 Cup (16 tbs)
Bay leaves 2
Oil 1 Teaspoon
Finely chopped garlic 1 Teaspoon (lehsun)
Thinly sliced onions 1/2 Cup (8 tbs)
Chopped capsicum 1/4 Cup (4 tbs)
Salt To Taste
Black pepper powder To Taste
Water 2 Cup (32 tbs)

Directions

GETTING READY

1. Get rid of the water from beans and combine them with two cups of water, salt, and bay leaves in a pressure cooker and cook for 2 - 3 whistles. Open the cooker lid when the steam escapes out and discard the bay leaves. Keep the beans aside.

MAKING

2. In a deep non-stick pan, add oil and when hot add garlic and sauté for a few seconds. Now add onions and sauté for a few minutes, before adding capsicum and tomatoes and sautéing for a few more seconds.

3. Add the rajma (along with the water in which they were cooked), mix properly and bring to boil. Then add salt and pepper and simmer for 5 - 7 minutes.

SERVING

4. Serve the soup hot.

TIP

Red kidney beans (rajma) can be substituted for any other bean like black beans, chawli beans etc.

Recipe Summary

Difficulty Level: Medium
Cook Time: 30 Minutes
Ready In: 30 Minutes
Servings: 3

Nutrition Facts

Serving size

Calories 144Calories from Fat 19

 % Daily Value*

Total Fat 2 g3.1%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 137 mg5.71%

Total Carbohydrates 25 g8.3%

Dietary Fiber 6 g24%

Sugars 3 g

Protein 8 g16%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet