Recipes · Nepalese · Soups and Broths
Kwati
One serving has 303 kcal and 15 g protein, and at least a fifth of a woman's daily need of manganese (73%), copper (69%), folate (66%), thiamin (39%), phosphorus (37%) and magnesium (33%). Ready in 557 minutes.
- Preparation: 485 min
- Cooking: 72 min
- Makes: 1 serving (379 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: mustard, soy
Ingredients
- 10 g Chickpeas, dried
- 10 g Kidney beans, red, dried
- 10 g Mung beans, dried
- 10 g Black-eyed peas, dried
- 10 g Soybeans, dried
- 10 g Split peas, dried
- 4 g Ginger, fresh
- 3 g Garlic, raw
- 0.3 g Turmeric
- 0.5 g Cumin
- 0.3 g Bay leaves
- 8 g Mustard oil
- 1.3 g Salt
- 300 g Water
- 2 g Cilantro, fresh
Method
- Soak all the beans and legumes together in plenty of water for at least 8 hours or overnight, then drain; sprouting them for a day first, rinsing twice, is traditional if you have time.
- Put the beans in a pot with fresh water, bring to a rolling boil and boil hard for 10 minutes (important for the kidney beans), skimming any foam, then lower the heat.
- Add the bay leaf and simmer, covered, for 45-60 minutes until all the beans are tender.
- Heat the mustard oil in a small pan and fry the garlic and ginger until fragrant, then stir in the turmeric and cumin.
- Pour this into the beans along with the salt, and simmer for 10 more minutes.
- Scatter with cilantro and serve hot as a hearty soup.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 303 kcal | 14% |
| Carbohydrates | 36.3 g | |
| Water | 312 mL | |
| Fiber | 9 g | 30% |
| Protein | 15.4 g | 32% |
| Tryptophan | 0.18 g | |
| Threonine | 0.6 g | |
| Isoleucine | 0.69 g | |
| Leucine | 1.2 g | |
| Lysine | 1.1 g | |
| Methionine | 0.2 g | |
| Cystine | 0.19 g | |
| Phenylalanine | 0.85 g | |
| Tyrosine | 0.47 g | |
| Valine | 0.76 g | |
| Histidine | 0.44 g | |
| Fat | 11.5 g | |
| Monounsaturated | 5.5 g | |
| Polyunsaturated | 3.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.7 g | |
| Saturated | 1.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 94.9 mg | 9% |
| Copper | 0.62 mg | 69% |
| Iron | 5.4 mg | 30% |
| Magnesium | 102 mg | 33% |
| Manganese | 1.3 mg | 73% |
| Phosphorus | 259 mg | 37% |
| Potassium | 764 mg | 16% |
| Selenium | 5.4 µg | 10% |
| Sodium | 526 mg | |
| Zinc | 2.1 mg | 27% |
| Thiamin (vitamin B1) | 0.43 mg | 39% |
| Riboflavin (vitamin B2) | 0.21 mg | 19% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.79 mg | 16% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 262 µg | 66% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 65.4 mg | 15% |
| Vitamin A | 10 µg | 1% |
| Vitamin C | 4.1 mg | 5% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.38 mg | 3% |
| Vitamin K | 15.5 µg | 17% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.08 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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