recipes

Chick Peas and Red Kidney Bean Soup

This hardy stewy soup is filling, packed with delicious plant based protein and tons of essential vitamins. Best thing about this is that it is a perfect make ahead/meal prep dish. It tastes even better as leftovers since the spices have had a chance to really release their flavors and mesh well with the bean. Add a some quinoa or brown rice on the side and it is a perfectly complete meal.

If using canned red kidney beans:
1 x 14 oz can of organic red kidney beans.
1 x 14 oz can of organic Chick Peas
Rinse the beans, drain well and follow the recipe below.

If using a pressure cooker:
1 cup Dried Rajma or Red Kidney Beans
1 cup Dried Chick Peas
Wash and soak the dry beans overnight in 8 cups of water. They should double in size by morning. When ready to cook, discard the soaking water. Add 4 cups of fresh water in the pressure cooker and cook according to the instructions of your pressure cooker and follow the recipe below.

Print Recipe
Serves: 4 Cooking Time: 45 mins

Ingredients

  • 2 tablespoon vegetable or sunflower oil
  • 2 bay leaves
  • 1 small onion, finely chopped
  • 2 ripe Roma tomatoes, finely chopped
  • 1 tbs garlic, chopped
  • 1 tbs ginger, chopped
  • 1 tsp turmeric powder
  • 1/2 tsp red chili powder (optional)
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • Salt to taste
  • Scallions for garnish, optional

Instructions

1

Heat oil in a medium size pot on medium heat.

2

Once the oil is hot, add the bay leaves and let it fry for 20 seconds.

3

Add onions and cook until they are light brown on medium low heat for about 5 minutes.

4

Add garlic and ginger, sauté for 1 minutes with the onions.

5

Increase the heat to medium high and add chopped tomatoes and mix well. Continue to cook the tomato/onion mix for 5-7 minutes or until the water from the tomatoes starts to evaporate.

6

Add all the remaining spices and salt to taste, continue mixing and sautéing for another 5 minutes. You may add a tablespoon of water to make it easier to stir and pick up the flavoring from the bottom of the pot.

7

Add cooked red kidney beans and chick peas.If using canned, you will add 4 cups of fresh water here, and if using pressure cooked beans, add the water in the cooker as well)

8

Turn the heat to high, bring the beans to a roaring boil.

9

As soon as the beans come to a boil, turn down the heat to medium and continue to simmer, uncovered for 15-20 minutes.

10

Check the salt and adjust accordingly.

11

Garnish with chopped scallions.

 

 

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