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.
Cooking time: 40 minutes
Makes 4 servings
Ingredients:
. 4 cups of mixed pulses (kidney beans, black-eyed peas and chickpeas), soaked overnight
. 1 red capsicum, chopped
. 1 green capsicum, chopped
. 1 cup sweet corn kernels
. 1 cup tomatoes, chopped
. 2 tablespoon tomato puree
. 1 medium sized onion, chopped
. 2 garlic cloves, crushed
. 1-2 red chillies, deseeded and chopped
. 1 teaspoon cumin powder
. 1 teaspoon dried oregano
. 1 teaspoon black pepper powder
. 2 tablespoon coriander leaves, finely chopped
. 1 tablespoon oil
. Salt as per taste
Method:
. Heat the oil in a pan.
. Add the chopped onion, garlic, red and green capsicum pieces and red chillies and fry for 3-4 minutes until they soften.
. Lightly crush the soaked pulses with a serving spoon or a fork. Add the crushed pulses to the pan.
. Add sweet corn kernels, tomatoes, tomato puree and mix well.
. Add cumin powder, dried oregano and black pepper powder and bring the concoction to a boil.
. Cook the preparation on a low flame for 10 minutes then turn off the heat.
. Garnish with chopped coriander and serve hot.
Nutritive value per serving:
Energy: 243 kcal
Carbohydrates: 30.9 g
Sugars: 10.6 g
Fat: 4 g
Proteins: 11.8 g
Fibre: 13.4 g
