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Diabetes Health

Mixed Bean Chilli

Pulses are rich in nutrients such as proteins, fibre and minerals and make an integral part of any Indian cuisine. This delicious preparation is a variation of Mexican delicacy made of pulses and can be prepared anytime with fresh vegetables.

Preparation time: 40 minutes

Makes: 4 servings

Ingredients:

  • 4 cups of mixed pulses (kidney beans, black-eyed peas and chickpeas), soaked
  • 1 red capsicum, chopped
  • 1 green capsicum, chopped
  • 1 cup sweet corn kernels
  • 1 cup tomatoes, chopped
  • 2 tbsp tomato puree
  • 1 onion, chopped
  • 2 garlic cloves, crushed
  • 1-2 red chillies, deseeded and chopped
  • 1 tsp cumin powder
  • 1 tsp dried oregano
  • 1 tsp black pepper powder
  • 2 tbsp coriander leaves, finely chopped
  • 1 tbsp oil
  • Salt as per taste

Method:

  1. Heat the oil in a pan.
  2. Add the chopped onion, garlic, red and green capsicum pieces and red chillies and fry for 3-4 minutes until they soften.
  3. Lightly crush the soaked pulses with a fork. Add the crushed pulses to the pan.
  4. Add sweet corn kernels, tomatoes, tomato puree and mix well.
  5. Add cumin powder, dried oregano and black pepper powder and bring the concoction to a boil.
  6. Cook the preparation on a low flame for 10 minutes then turn off the heat.
  7. Garnish with chopped coriander and serve hot.

Nutritive value per serving:

  • Energy: 243 kcal
  • Carbohydrates: 9 g
  • Sugars: 6 g
  • Fat: 4 g
  • Proteins: 8 g
  • Fibre: 4 g

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