Mixed Pulses and Herb Soup Recipe

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Mixed Pulses and Herb Soup
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Ingredients
26
Count
Nutrition
461
Calories
Total time
150
Minutes
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Ingredients:

Directions:

  1. Wash all the pulses in cold water, then soak them in cold water overnight.
  2. Wash the rice in several changes of cold water until the water remains reasonably clear. Drain the rice, tip into a bowl and add enough cold water to cover the rice. Add 1 teaspoon of salt. Leave to soak for 2 hours.
  3. Peel and chop the onion.
  4. Spread out the herbs and pinch off the leaves and tender stalks to separate them from the tougher stalks, discarding wilting and yellowing leaves. Wash them in plenty of cold water and use a salad spinner or shake well to get rid of excess water. Chop the herbs finely with a sharp, wide-bladed knife, reducing the mountain of leaves you started off with to a small mound. Set aside. If you chop the herbs in advance, keep them fresh by covering with a damp tea towel in the fridge.
  5. Cooking Use a large, heavy-based saucepan (pulses expand considerably when cooked, so be sure your pan is big enough). Put the pan on a medium to high heat, add the butter, then add the oil and fry the chopped onion until soft and golden.
  6. Drain the pulses and add them to the pan. Stir to coat the pulses thoroughly in oil. Add 1 litre/1 3/4 pints of the boiling water and bring back to the boil. Do not add salt at this stage. Cover the pan with a lid and reduce the heat. Simmer for approximately 1 1/2 hours until all the pulses are very tender. You should be able to squash any of the beans of peas between your thumb and forefinger.
  7. Drain the rice and add to the pan. Crumble the stock cubes and add to the pan with the rest of the water. Simmer for 30 minutes until the rice is completely cooked (you should not be able to see whole grains of rice), stirring occasionally to prevent the mixture from sticking to the bottom of the pan.
  8. Add the herbs and the turmeric. Taste and adjust the seasoning. Simmer gently on a low heat for a further 30 minutes, stirring frequently. It is important to cook this aash slowly so that the herbs' aroma can develop and diffuse into the mixture.
  9. Garnish Heat 3 tablespoons of the oil in a small frying pan/skillet, add the sliced onion and fry until light brown. Add the chopped garlic, stir and set aside. Heat the butter with the remaining oil in a separate small pan. Add the dried mint, stir and remove from the heat immediately.
  10. Pour the aash into a large soup bowl and garnish with the fried onion and mint.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 460.9 Kcal (1930 kJ)
Calories from fat 266.99 Kcal
% Daily Value*
Total Fat 29.67g 46%
Cholesterol 25.58mg 9%
Sodium 119.07mg 5%
Potassium 1164.65mg 25%
Total Carbs 38.63g 13%
Sugars 3.59g 14%
Dietary Fiber 9.96g 40%
Protein 13.36g 27%
Vitamin C 67.2mg 112%
Vitamin A 0.2mg 8%
Iron 41.8mg 232%
Calcium 284.8mg 28%
Amount Per 100 g
Calories 81.05 Kcal (339 kJ)
Calories from fat 46.95 Kcal
% Daily Value*
Total Fat 5.22g 46%
Cholesterol 4.5mg 9%
Sodium 20.94mg 5%
Potassium 204.81mg 25%
Total Carbs 6.79g 13%
Sugars 0.63g 14%
Dietary Fiber 1.75g 40%
Protein 2.35g 27%
Vitamin C 11.8mg 112%
Iron 7.4mg 232%
Calcium 50.1mg 28%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 10.9
    Points
  • 12
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol

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