How To Make A Bean Soup-若槻ゆうか

This soup is an awesome combination of split pigeon peas, mung beans and lentil flavored with fennel seeds, tomatoes, fried garlic and onion. It is a very healthy dish and ideal for vegan, vegetarians and those who watch their fat intake. I like lentil and pigeon beans but I LOVE mung beans! They are very High in proteins, fiber and very Low in fat and calories. Fiber and proteins help to control hunger so you can easily lose weight. A recent study also reported that mung beans are very good in combating heart disease, controlling diabetes, preventing cancer and fighting with obesity. I should admit they are not so popular in the world like chickpeas or red kidney beans but these tiny beans have huge health benefits! They are even considered to be sort of medicine in Chine. Moreover, it is a traditional comforting food in India for thousands of years ( since 1,500 B.C) So as you can see Moong beans is one of the best sources of plant protein, dietary fiber and they are also rich in vitamins C, A and E, calcium, magnesium and phosphorous. But the best advantage of moong beans is that they are gas-free, the easiest beans to digest. You dont need to soak them prior to cooking. But it you wish you can do it night before. The second ingredient which makes this soup even better is lentil. It a wonderful source of iron so this will help to increase your energy. Moreover, unlike meat lentil is very low in fat and calories. Remember if you are pregnant, you need iron (Same for the growing kids). And I usually add split pigeon peas to this dish. We used to call them peas but, frankly speaking, it is a bean. They have a very strong pungent flavor. You have to presoak them. But before doing this, look over your pigeon bean, discard small stones and debris, rinse and drain them .But if you have a pressure cooker you can speed up the cooking process and just place them into it and cook it for 10 minutes. There are two types of soaking: overnight and quick one. I want to pay attention to the quick method. You need to put beans in water (ratio: 3 cups of water for 1 cup of beans), boil for 2- 3 minutes, remove from the heat and soak for 1 hour. I think we should include a large portion of plant-based foods in our diet, to improve health condition and to prevent some diseases. Try this amazing lentil mung soup! In winter time this rich, hearty, delicious and filling soup will be perfect nourishment to warm up your body! INGREDIENTS Lentil- 1/2 cup Mung beans-1/2 cup Pigeon beans-1/3 cup Onion-1 medium Tomatoes- 2 large Potatoes- 2 medium Garlic cloves- 2 Bay leaf-3-4 Turmeric powder-1/4 tsp Red chili flakes- to taste Fennel seed- 2 tsp Salt-To taste Coriander leaves -to garnish METHOD Step 1. Wash ,drain and rinse beans. Step 2. Boil 1.5 liters of water and pour over the tomatoes. Leave them in hot water for a while. Step 3. Peel the skin skin( it is very easy to do because I left my tomatoes in hot water for a while). Chop them into small pieces. Step 4. Peel the potatoes and dice them. Step 5. Place beans, chopped tomatoes and potatoes with bay leaf and black pepper in a pressure cooker, cook over high heat till it makes two whistles,then reduce the heat and cook for 10 minutes more. Step 6. In the meanwhile , chop coriander leaves, onions, garlic and grate a carrot . Step 7. Heat some vegetable oil in the pan, add chopped onion. Fry it until it becomes golden. Add grated carrot and garlic with fennel seeds. Fry for 2-3 minutes. Step 8. When the beans are cooked, add to the soup fried veggies and let it boil. Garnish with fresh coriander leaves and red chili flakes. Bon Appetite! 相关的主题文章: