Rajma and Tomato Soup
by Tarla Dalal
The wholesome and protein-rich rajma and tomato soup is an ideal choice for hard and fast desi food lovers! with loads of tomatoes and onions, and a dash of garlic, pepper and chilli powder, it has a good blend of spicy and sour flavours that will perk you up even on a dull day. A sprinkling of cottage cheese adds to the protein quotient while the spring onion greens boost the josh! in short, this is a perfect soup to beat hunger pangs, and is loaded with enough nutrients to keep you on your toes.
Rajma and Tomato Soup recipe - How to make Rajma and Tomato Soup
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1/2 cup rajma (kidney beans) , soaked overnight
1 cup roughly chopped tomatoes
salt to taste
1 tbsp oil
1/2 cup finely chopped onions
1 tsp finely chopped garlic (lehsun)
1/2 cup finely chopped tomatoes
1/2 tsp chilli powder
freshly ground black peppercorns (kalimirch) to taste
For The Garnish
2 tbsp grated paneer (cottage cheese)
2 tbsp finely chopped spring onion greens
- Method
- Combine the rajma, roughly chopped tomatoes, salt and 2 cups of water in a pressure cooker, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid.
- Blend in a mixer to a smooth purée and strain it using a strainer. Keep aside.
- Heat the oil in a deep pan, add the onions and garlic and sauté on a medium flame for 1 to 2 minutes.
- Add the tomatoes, 2 tbsp of water and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Add the rajma- tomato purée, chilli powder, 1 cup of water, salt and black pepper powder, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Serve hot garnished with grated paneer and spring onion greens.
| Energy | 119 cal |
| Protein | 5 g |
| Carbohydrates | 15.3 g |
| Fiber | 2 g |
| Fat | 4.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 239.6 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.4 mg |
| Vitamin C | 17.9 mg |
| Folic Acid | 92.4 mcg |
| Calcium | 84.6 mg |
| Iron | 1.4 mg |
| Magnesium | 43.6 mg |
| Phosphorus | 96.8 mg |
| Sodium | 8.6 mg |
| Potassium | 370 mg |
| Zinc | 0.9 mg |
Tasty, filling and a great combo of rajma and tomatoes. Healthy and rajma is a great source of protein and this recipe is cooked in minimum fat.