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 minutesMakes 4 servingsIngredients:. 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 tasteMethod:. 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 kcalCarbohydrates: 30.9 gSugars: 10.6 gFat: 4 gProteins: 11.8 gFibre: 13.4 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.Cooking time: 40 minutesMakes 4 servingsIngredients:. 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 tasteMethod:. 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 kcalCarbohydrates: 30.9 gSugars: 10.6 gFat: 4 gProteins: 11.8 gFibre: 13.4 g
