Amaranthus Double Beans Soup Recipe

Whole Food Plant Based Recipes

Whole Food Plant Based Amaranthus Double Beans Soup Recipe

Try our whole food plant based soup and let us know if you found it as delicious as we did.

A warm bowl of Amaranthus Double Beans Soup makes for a fully nutritious and delicious dish. Amaranthus, rich in iron, Vitamin C and potassium among others and Double Beans, rich in folate, protein and magnesium, among others come together with antioxidant rich spices in this recipe.

Try our whole food plant based soup and let us know if you found it as delicious as we did.

Amaranthus Double Beans Soup Recipe

Course: Soup
Cuisine: Indian
Prep Time: 10 minutes
Cook Time: 20 minutes
Passive Time: 5 hours
Servings: 2 people

INGREDIENTS

  1. 50 g Dried Double Beans If using fresh, use double the quantity
  2. 1/2 bunch Amaranthus
  3. 1 Onion
  4. 6 pods garlic
  5. 1 inch Cinnamon
  6. 1 Bay Leaf
  7. 1/2 tsp Long Pepper Powder
  8. 1/2 tsp Pepper Powder
  9. 2 cm Ginger
  10. 1 tsp Black Sesame Seeds / Til
  11. 1 Lemon Peeled
  12. 1 tbsp Miso Paste
  13. 1/4 cup Mint Leaves Loosely Packed

INSTRUCTIONS

  1. Soak double beans overnight or at least for five hours.
  2. Pressure cook soaked beans for three whistles, or as many whistles as it takes to normally cook dal in your pressure cooker.
  3. Chop off Amaranthus roots and wash. Chop into medium sized pieces. Peel and chop onion into quarters. Slice ginger. Boil both together with cinnamon, bay leaves, ginger, and minimal water, in a closed vessel.
  4. Peel and crush/grind garlic to a paste. Leave aside for ten minutes, then add to the boiling vegetables.
  5. Once the vegetables are well cooked, drain the water (reserve it to add back after grinding). Spread the vegetables on a plate to cool off. Remove cinnamon stick and bay leaves.
  6. Once cool, grind with long pepper powder, pepper powder, miso paste, peeled and quartered lemon, sesame seeds, most of the mint leaves, and cooked double beans to a smooth paste.
  7. Mix in stock, garnish with remaining mint leaves. Serve fresh!

Nutrition Science Highlights for WFPB Amaranthus Double Beans Soup Recipe

  1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. Maximum recommended salt intake is 3 grams per day per person. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use less than 3.75 grams of salt per day and add 37.5 to 40 grams of soya beans in any dishes, spread through the day!

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder, NutritionScience.in, PHC Lifestyle Clinic & SampoornaAhara.com Plant-based Kitchen

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