A wide selection of beans are available in Pakistan that includes, red kidney beans, black eye beans, chickpeas, the bengal gram, mung and masoor beans, green pea and many others. The tiny colourful beady food are packed with valuable micro and macro nutrients and fibre rich, and symptous dishes can be created with them. Bean based dishes can be great protein source for weight watchers, and for people following vegetarian diet.
Find here recipes of two of my latest creations of bean based hearty soups.
Preparation:Soak overnight in a bowl: black eye beans, quinoa and barley
16 Bean Soup
Can be cooked with any number and combination of beans, just ensure they all get cooked at the same time and temperature. I generally use a combination of canned and dry beans.
For the following recipe, I used the 500gm packet of Goya 16 bean combination.
500 gms, mixed beans
1 large onion, chopped
2 garlic cloves, minced
1 teaspoon salt
1 teaspoon chili flakes
1/4 teaspoon lemon pepper
1 teaspoon fresh pepper corns crushed
2 bay leaf
10 cups water
1 can (14-1/2 ounces) stewed tomatoes
1 tablespoon tyme
lemon pepper, chili flakes, pepper,
This is a thick, chunky soup. Main ingredients are any one kind of bean, wholewheat penne pasta, whole grain like barley or quinoa, and a some green vegetable like squash, string beans, baby corns and a leafy vegetable like bok choy, Kulfa greens or baby spinach.
- Use the 16 bean soup recipe exactly
- add grains with beans
- add pasta when the beans are tender
- add string beans squashes vegetable towards the end of cooking and cook in the soup for like 5-7 minutes, turn off the heat and then add the green leafy vegetable and leave it to wilt before serving.