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:
- 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 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: 9 g
- Sugars: 6 g
- Fat: 4 g
- Proteins: 8 g
- Fibre: 4 g
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