Indian-Spiced Bean-and-Tomato Soup

Indian-Spiced Bean-and-Tomato Soup

  • prep: 20 min
  • cook: 0 hr
  • total: 20 min
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  • servings:
  • Summary

    You can also simmer beans in a slow cooker after soaking them and adding aromatics.

    Ingredients

    • 1 tablespoon safflower oil
    • 1 1/2 cups finely chopped onion
    • 1 tablespoon plus 2 teaspoons minced garlic (from 4 cloves)
    • 2 tablespoons finely grated peeled fresh ginger (from a 2-inch piece)
    • 1 or 2 green Thai chiles, jalapeno chiles, or other fresh chiles, finely chopped, plus more, sliced, for serving
    • 1 teaspoon ground cumin
    • 1 teaspoon ground coriander
    • 1/4 teaspoon ground cinnamon
    • 1/4 teaspoon ground turmeric
    • 1 can (15 ounces) peeled plum tomatoes, coarsely chopped, with juice
    • 4 cups cooked beans, plus 2 cups cooking liquid
    • Pinch of coarse salt
    • Yogurt, cilantro sprigs, and pita chips, for serving

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 55 % Daily Value *
    • Total Fat: 3 g 4.44%
    • Saturated Fat: 0 g 1.14%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 38 mg 1.57%
    • Calcium: 21 mg 2.11%
    • Potassium: 236 mg 6.73%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 4.61%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 7 g %
    • Dietary Fiber: 2 g 6%
    • Sugar: 2 g
    • Protein: 1 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 21.44%
    • Vitamin C 25.57%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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