RAJMA-TOMATO-TANGO ON TOAST
Nutrition with Vibha
June 14, 2024
super easy
Rajam-Tomato-Tango On Toast
Ingredients
Ingredients A:
- 1 cup Rajma – boiled in salted water
- 3 medium Tomatoes
- 1 medium Onion, chopped
- 8-10 flakes Garlic, well crushed or grated
- 1 tsp Red chili flakes
- 1-2 Green chili – finely chopped
- 1 tbsp Siracha sauce
- ¼ tsp Ajwain
- ½ tsp Apple – Cider vinegar or to taste
- 2 tbsp Processed cheese – grated
- 1 tbsp Oil
- Salt-to-taste
Ingredients B:
- 8 slices Whole wheat/ Multi grain bread
- 1-2 tsp Butter
- 3 tbsp Mozzarella Cheese – grated
- 3 tbsp Capsicum – chopped finely
Instructions
Method A:
- Blanch, peel and chop the tomatoes, keep aside
- Heat oil in a non-stick pan, add the grated garlic, ajwain and chopped onions, sauté for 2 minutes
- Add the chili flakes and chopped tomatoes, saute for 3-4 minutes till tomatoes are pulpy and well blended
- Mix in the siracha sauce, apple cider vinegar, salt and crushed, boiled rajma
- Add 2 tablespoons of processed cheese, mix, adjust seasoning and keep aside
Method B:
- Cut each of the bread slices into two halves, rectangle/ triangle
- Apply a little butter on each side, place on a hot non-stick tava and toast on both sides till crisp
- Apply a little of the Tomato-rajma mixture on each toasted piece
- Sprinkle cheese and some of the chopped capsicum on each toast with filling
- Place in a moderately hot oven for 5-7 minutes till the cheese melts a little
- Serve hot with beverage of your choice.
Notes
Highlights:
A high fibre recipe from rajma, bread and vegetables, good quality protein from cheese making it a healthy yet tasty snacking option.
NUTRIENT VALUES PER SERVING
| Energy | 289 Kcal |
| Carbohydrate | 38 g |
| Protein | 9 g |
| Fat | 8 g |
| Calcium | 77.7 mg |
| Iron | 0.7 mg |
| Total Fibre | 7.3 g |
| Soluble fibre | 1.1 g |
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