VAAL PAPDI VADI (FIELD BEANS) WITH LENTIL CARROT SOUP
Nutrition with Vibha
March 26, 2025
super easy
Lentil, Beet And Carrot Soup
Ingredients
Ingredients:
- ¼ cup Lentil (redmasoor dal)
- ½ cup Milk
- 2 medium Carrots peel and grate or chop finely
- 2 tbsp Beet root grated
- 1 medium Onion chopped
- 4 flakes Garlic chopped
- 1 inch Ginger piece chopped
- 1 tbsp Coriander leaves for garnish
- Lemon- a dash
- ¾ tsp Cumin seeds
- ¼ tsp Turmeric powder
- ¼ tsp Chili powder
- 6-7 Pepper corns crushed
- ½ tbsptdp Ghee or oil
- 2 tsp Butter optional
Instructions
- Wash and soak lentils in water for about 10 minutes, drain off the water
- Heat ghee/oil in a pressure cooker, add cumin seeds, crushed pepper corns
- Add the chopped onion, garlic and ginger, saute for some time
- Add the grated carrots and beet, saute.
- Add the turmeric powder, chili powder, salt and a cup full of water
- Cook for a whistle and 5-7 minutes on low flame
- When the cooker has cooled, open and transfer cooled contents to a mixer, blend well
- You may strain the blended puree if you desire, transfer to a deep pan
- Simmer for 5 minutes adding the milk
- Add the butter if you are using, taste and adjust the seasoning
- Serve in soup bowls garnished with chopped coriander leaves and a dash of lemon.
Notes
Highlights
- Red masoor dal (lentil) is rich in protein, fiber, and folates.
- Milk is a good protein source.
- The vegetables provide a nutritious boost by providing fibre, vitamins, minerals, and antioxidants.
| Energy | 112 kcal |
| Carbohydrate | 12 g |
| Protein | 3 g |
| Fat | 5 g |
| Calcium | 33.3mg |
| Iron | 0.2mg |
| Total fiber | 3 g |
| Soluble fiber | 0.6 g |
Vaal papdi Vadi(Field Beans/ Broad Beans)
Ingredients
Ingredients:
- 2 ½ cups Vaal papdi finely chopped
- ¼ cup Chavli dal or moong dal “vadi”
- 2 Green chilies finely chopped
- 1-2 Dry red chilies, broken
- 1 tsp Ginger-garlic-green-chili paste grated
- ½ tsp Mustard seeds
- ¼ tsp Cumin seeds
- 1 tsp Sesame seeds
- 2 tbsp Coconut, scraped
- ½ tsp Jaggery
- Hing- few pinches
- 1 tbsp Oil+ oil for sauting the “vadis”
Instructions
- Clean, wash the vaal papdi, keep the seeds aside
- Chop the vaal papdi finely, mix in the seeds
- Heat some oil in a kadhai and saute the “vadi” in it on a low flame till golden and crisp, crush the vadi and keep aside
- Add some more oil to the kadhai if needed, add the mustard seeds to the hot oil, once they crackle add cumin seeds, sesame seeds, dry red chilies, hing, take the kadhai away from flame and add the turmeric powder, immediately add the chopped vaal papdi and the vaal papdi seeds
- Mix well, add grated ginger, chopped green chilies and salt, mix
- Add very little water, put a lid and cook on a low flame, stirring in between
- When almost done add the jaggery and half of the scraped coconut, mix
- Adjust seasoning, serve topped with crushed “vadi” and scrapped coconut
- *You can use French beans or cluster beans (gowar) in place of vaal papdi
Notes
Highlights:
- Cowpeas are rich in both dietary fibre and protein.
- Minerals such as zinc, copper, iron, magnesium, and fluoride can be found in sesame seeds and coconut.
- Vitamins, minerals, fibre, and protein abound in broad beans.
| Energy | 111 kcal |
| Carbohydrate | 10g |
| Protein | 3 g |
| Fat | 5 g |
| Calcium | 25 mg |
| Iron | 0.5 mg |
| Total fiber | 7.2 g |
| Soluble fiber | 1.55 g |
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