Estimated Nutrition (whole recipe, rough)
Counts 9 of 14 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Red Kidney Bean | not in our table | 0 |
| Water | not in our table | 0 |
| Asafoetida | not in our table | 0 |
| Seed | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 cup(s) red kidney beans soaked overnight
- 4 cups water
- 2 medium onion(s) finely chopped
- 2 bay leaves (optional)
- 1 tablespoon(s) each of finely chopped ginger and garlic
- ½ teaspoon(s) each of asafoetida and turmeric powders
- 1 teaspoon(s) cumin seeds
- 2 teaspoon(s) red chilli powder
- 2 big tomato(es) finely chopped
- 1 teaspoon(s) each of hot spice mix (garam masala) and cumin powders
- 2 tablespoon(s) coriander powder
- 3 tablespoons oil
- salt to taste
Directions
Drain the soaked red kidney beans and wash them well.
Place them in a pressure cooker (for speedy cooking).
Add the water and some salt. Close the cooker and cook on high level.
After one whistle, cook on low level for about 10 minutes or till the beans are soft.
Heat the oil in a heavy-bottomed pan on medium level and crackle the cumin seeds.
Add the bay leaves (optional), asafoetida and chopped ginger-garlic.
Fry briefly. Add the chopped onions and fry till they are golden brown.
Add all the spice powders except hot spice mix. Add the chopped tomatoes.
Fry till the oil separates. Add the cooked red kidney beans along with its stock, sprinkle salt, mix well and cook on medium level for about 15 minutes.
Add the hot spice mix. Cover and cook on medium level for about 5 minutes.
Garnish with finely chopped coriander leaves.
Category:Indian Recipes
Category:Punjabi
Category:Punjabi Vegetarian