North East Vegetarian Quantee (Mixed Sprouted Beans)

Vegetarian Quantee (Mixed Sprouted Beans)

Serves 6

Ingredients
3 cups mixed beans (kidney beans, black-eyed beans, chickpeas, soya beans, mung beans, green beans, black beans, white beans) 1/2 teaspoon turmeric
1 teaspoon jwanu (lovage seeds) 1 teaspoon freshly ground pepper
1 teaspoon fennel seeds 1 cup chopped tomatoes
1 teaspoon mustard seeds 2 cups yoghurt
1 tablespoon cumin powder 4 cups vegetable broth
1 tablespoon coriander powder 3 tablespoons mustard oil
1 tablespoon garlic, minced Salt to taste
1 tablespoon ginger, minced 2 tablespoons green onion, finely chopped for garnish
3 fresh red chillies, minced

Method

  1. In a large bowl with water soak beans overnight. Drain the water, wash the beans.
  2. Cover the bowl and set it in a warm place to allow sprouting.
  3. It takes about 2-3 days depending on the desired length of sprouts. To cook, heat oil in a saucepan.
  4. Fry jwanu, fennel seeds, and mustard seeds until light brown. Add 3 cups of sprouted beans and fry for 2 min. under medium heat.
  5. Add chilli, cumin, coriander, garlic, ginger, turmeric, salt, and pepper.
  6. Mix to coat the sprouted beans well, for about 2 min.
  7. Add tomatoes, broth and yoghurt to the beans mixture. Bring to a boil and let simmer in low heat until the sprouts are tender and the desired consistency of the soup has been achieved.
  8. Garnish with chopped green onions. Serve with rice.
Nutrient Composition Per Serving
MACRONUTRIENTS
MICRONUTRIENTS
Energy (Kcal) 276 Carotene ( μg ) 495.08
Protein (g) 11.44 Vitamin C (mg) 8.06
Carbohydrate (g) 34.0 Mg (mg) 73.33
Fat (g) 10.53 Na (mg) 30.36
Fibre (g) 2.82 K (mg) 463.98
Minerals (g) 2.08 Mn (mg) 0.8
Calcium (mg) 142.43 Zn (mg) 1.79
Phosphorus (mg) 258.27 Cr (mg) 0.02
Iron (mg) 3.69

Modification

Reduce the amount of oil used for preparation.
Ingredients
3 cups mixed beans (kidney beans, black-eyed beans, chickpeas, soya beans, mung beans, green beans, black beans, white beans) 1/2 teaspoon turmeric
1 teaspoon jwanu (lovage seeds) 1 teaspoon freshly ground pepper
1 teaspoon fennel seeds 1 cup chopped tomatoes
1 teaspoon mustard seeds 2 cups yoghurt
1 tablespoon cumin powder 4 cups vegetable broth
1 tablespoon coriander powder 2 tablespoons mustard oil
1 tablespoon garlic, minced Salt to taste
1 tablespoon ginger, minced 2 tablespoons green onion, finely chopped for garnish
3 fresh red chillies, minced
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 254
Protein (g) 11.44
Carbohydrate (g) 33.9
Fat (g) 8.03
Fibre (g) 2.82
Minerals (g) 2.08