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
- In a large bowl with water soak beans overnight. Drain the water, wash the beans.
- Cover the bowl and set it in a warm place to allow sprouting.
- It takes about 2-3 days depending on the desired length of sprouts. To cook, heat oil in a saucepan.
- Fry jwanu, fennel seeds, and mustard seeds until light brown. Add 3 cups of sprouted beans and fry for 2 min. under medium heat.
- Add chilli, cumin, coriander, garlic, ginger, turmeric, salt, and pepper.
- Mix to coat the sprouted beans well, for about 2 min.
- 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.
- Garnish with chopped green onions. Serve with rice.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| 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 |