Punjabi Bean Soup

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Punjabi Bean Soup

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

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Amount Measure Ingredient -- Preparation Method

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1 1/4 cups dried kidney beans -- (2 1/2 cups cooked)

7 cups water

1 tablespoon chopped cilantro

1 medium onion -- chopped

2 teaspoons grated fresh ginger

1/2 cup low-fat yogurt

2 teaspoons cornstarch

2 tablespoons lemon juice

1 1/4 teaspoons salt

1 1/2 teaspoons garam masala

1 1/2 tablespoons vegetable oil

1 1/2 teaspoons cumin seeds

1 large garlic clove -- minced

pinch ground red pepper

 

This dish is a good soup for a fall weekend. It's flavored by a group of spices

heated briefly in oil and then added to the soup. This group of spices is called

a baghar or tarka in India. I especially like biting down on the little bits of

toasted cumin seed found in this soup. Let the soup sit for 10 minutes after

adding the baghar to let the seasonings mellow. Mixing the yogurt with

cornstarch stabilizes it and allows you to reheat the soup without curdling the

yogurt.

 

Soak the beans overnight or speed-soak them (see Chapter 7). Drain the beans and

put them in a large pot. Stir in the water, cilantro, onions, and 1 teaspoon of

the ginger. Simmer I hour.

 

While the beans are simmering, mix the yogurt and cornstarch in a small bowl.

Set aside.

 

When the beans are cooked, remove the pot from the heat. Remove 2 1/2 cups of

the beans and I 1/2 cups of the liquid from the pot and puree in a blender or

food processor until smooth. Return this mixture to the pot and stir in the

yogurt mixture, lemon juice, salt, and garam masala. Bring the soup to a simmer.

 

In a small pot or heavy frying pan, heat the oil over medium heat. When hot, add

the cumin seeds and saute 2 seconds. Add the remaining 1 teaspoon ginger, the

garlic, and red pepper. Stir and saute until the garlic is lightly browned. Add

this mixture to the soup and stir to mix. Let sit 10 minutes before serving.

 

Source:

" The Bean Harvest Cookbook, Ashley Miller "

Copyright:

" 1997 (ISBN 1-56158-179-8) "

 

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Per Serving (excluding unknown items): 255 Calories; 6g Fat (19.3% calories from

fat); 14g Protein; 39g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 694mg

Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 1

Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0