February 26, 2024

2 Healthy recipes with beans/legumes

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Here are the healthy recipes using beans/legumes #1 Barley lentil and vegetable soup #2 Kidney bean patties with cucumber yogurt sauce

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beans-lentil-soup

#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.

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5 from 1 vote
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Course Soup

Servings 1 cup

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.

Keyword barley, lentil, soup

#2 Kidney bean patties with cucumber yogurt sauce

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5 from 1 vote
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Course Side Dish

Servings 1 plate

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.

Keyword cucumber, kidney bean, patties, Yogurt
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