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), soaked1 red capsicum, chopped1 green capsicum, chopped1 cup sweet corn kernels1 cup tomatoes, chopped2 tbsp tomato puree1 onion, chopped2 garlic cloves, crushed1-2 red chillies, deseeded and chopped1 tsp cumin powder1 tsp dried oregano1 tsp black pepper powder2 tbsp coriander leaves, finely chopped1 tbsp oilSalt 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 kcalCarbohydrates: 9 gSugars: 6 gFat: 4 gProteins: 8 gFibre: 4 g
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), soaked1 red capsicum, chopped1 green capsicum, chopped1 cup sweet corn kernels1 cup tomatoes, chopped2 tbsp tomato puree1 onion, chopped2 garlic cloves, crushed1-2 red chillies, deseeded and chopped1 tsp cumin powder1 tsp dried oregano1 tsp black pepper powder2 tbsp coriander leaves, finely chopped1 tbsp oilSalt 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 kcalCarbohydrates: 9 gSugars: 6 gFat: 4 gProteins: 8 gFibre: 4 g
