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Red Kidney Bean Soup With Veggies

Posted Jan 01 2010 12:00am
The much awaited and pleasurable New Year weekend has come and gone.  The specialness of this particular New Year was that the holiday mood lasted three beautiful days, right after a lovely extended Christmas weekend, in addition to it being the beginning of a new decade.  Here at home, there's been a subtle drop in the cheery mood because now everything is back to normal, routines are in place and the resolutions, if any, that were pledged during the lightheartedness ensuing from this transition into the next decade of the twenty-first century are now to be taken seriously, those pledges made public certainly need to be kept, at least in part and then maybe carried forward to the next new year.

No-one can escape the merry-making that ensues during these times and that's wonderful.  It's just that the festivities tell harder on some people than most.  Double centuries, and even the rarer triple centuries, may be an excellent thing when chasing runs between wickets but it's hardly something to celebrate when these numbers reflect the glucose levels in the bloodstream.  So yes, we had a great extended weekend, and now it is time for some damage control and a firmer resolve to do better through the remainder of the year.

Here's a recipe I used for some detox following a weekend of revelry: kidney bean soup with a side of garlic bread.  The kidney bean is a diabetic's best friend.  It is rich in fiber and is low glycemic to boot; the fiber not only helps burn sugar more slowly, it also is helpful in lowering cholesterol.  It contains high quality proteins, good levels of molybdenum (also found in chickpeas) that are necessary for natural tissue detoxification, folates, manganese, vitamin B1, iron, potassium, phosphorus, copper and vitamin K. 

Here's how I made the soup:

I soaked one cup of dried kidney beans overnight.  The next day I changed the water a couple of times, then in the evening I drained the beans completely, washed them thoroughly and cooked them till they were soft in a pressure cooker.  I set this aside to cool.  Meanwhile I prepared the following vegetables:
  • five to six French beans, thinly sliced
  • half a carrot, finely diced
  • half an onion, finely chopped
  • five cloves of garlic, finely sliced
  • washed a quarter cup of frozen peas
  • measured a fistful of broken wheat (coarse daliya)
I simmered the above veggies in a few cups of water for about ten minutes or so.  Meanwhile I pureed the kidney beans to a smooth paste.  Once the veggies were almost done, I added the kidney bean puree to the pot, topping it up with a couple of cups of water to get a runny consistency.  If the soup is too thick, the soup may feel too heavy.  I let this simmer, after stirring in requisite salt and pepper powder.  I did not garnish the soup, but a teaspoon of chopped coriander leaves or spring onions or even a bit of grated cheese would go well with it.

I served this steaming hot for dinner along with a side of fresh whole wheat garlic bread.  The broken wheat that I had put in the soup can be replaced by cous-cous and would be equally delicious and nourishing.  Don't be fooled by its bland coloring; it is a mini-meal in itself.

This is my entry to the MLLA 19 hosted by EC.  My Legume Love Affair is an innovative cooking theme started by Susan at The Well Seasoned Cook, celebrating the nourishing qualities of legumes.

Happy New Year to you all!

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