Kwati: A Traditional Nepali Mixed Bean Soup

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find vegetarian recipes which have high protein
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Kwati (Mixed Bean Soup)

Kwati (Mixed Bean Soup)

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Kwati (Mixed Bean Soup)

Kwati, a traditional mixed bean soup from Nepal, stands as one of the most nutritious and satisfying dishes in Nepali cuisine. Known for its high protein content and rich flavor, Kwati is prepared by cooking a blend of sprouted beans with a variety of spices to create a warming and hearty soup. This vegetarian dish is particularly popular during the Nepali festival of Janai Purnima, celebrated in the monsoon season when the weather calls for nourishing, energy-packed meals. For those looking to find vegetarian recipes that are protein-rich, flavorful, and deeply rooted in culture, Kwati is an excellent choice.

  • 30 Mins

  • Easy

  • Serves 4

    What Makes Kwati Special?

    Kwati is a unique dish because it combines a mixture of nine different types of sprouted beans, known locally as Nava Ratan Daal, or “nine jewels.” The beans typically include mung beans, black-eyed peas, soybeans, kidney beans, lentils, chickpeas, and other legumes, each adding its distinct flavor and texture to the soup. The use of sprouted beans is especially significant, as sprouting increases the protein content and nutrient density of the legumes, making Kwati an exceptionally nourishing meal.

    Sprouting also aids in digestion and enhances the bioavailability of vitamins and minerals in the beans, providing a great source of plant-based protein, fiber, iron, and antioxidants. These nutritional benefits make Kwati an ideal vegetarian meal for those seeking a hearty, protein-packed dish.

    The Nutritional Benefits of Kwati

    Kwati is exceptionally nutritious, making it a wonderful addition for anyone seeking to find vegetarian recipes high in protein. The mixture of beans provides all nine essential amino acids, making it a complete protein source. It’s also high in fiber, which aids digestion and helps maintain blood sugar levels. Furthermore, Kwati is rich in iron, magnesium, potassium, and antioxidants, which boost immunity, improve heart health, and support overall well-being.

    The inclusion of garlic, ginger, and chilies in Kwati further enhances its health benefits. Ginger and garlic are known for their anti-inflammatory and antioxidant properties, while green chilies provide a metabolism-boosting kick. Together, these ingredients make Kwati a powerful and nourishing dish for both body and soul.

    find vegetarian recipes that are protein-rich

    Why Kwati is Perfect for Those Seeking Vegetarian Recipes

    For vegetarians and vegans, finding diverse and protein-rich recipes can sometimes be a challenge, but Kwati offers an excellent solution. Not only is it rich in plant-based protein, but it’s also versatile and can be easily adapted to personal taste. Kwati represents a wonderful fusion of flavors, textures, and nutrients, capturing the essence of Nepali cuisine while offering a complete and balanced meal.

    In the global search to find vegetarian recipes that are both nutritious and delicious, Kwati stands out as a traditional dish with a timeless appeal. This comforting soup is perfect for anyone looking to explore new vegetarian recipes while enjoying the health benefits of legumes and spices. So the next time you’re in need of a warming, protein-packed meal, consider giving Kwati a try—your taste buds and body will thank you!

    Cooking Kwati: A Step-by-Step Guide

    Cooking Kwati requires a bit of preparation, as the beans need to be soaked and sprouted ahead of time. However, the recipe itself is simple, allowing the beans and spices to create the rich flavor of the soup.

    Ingredients:

    • 1 cup mixed beans (a blend of black-eyed peas, kidney beans, mung beans, soybeans, etc.)
    • 1 tbsp oil or ghee
    • 1 onion, chopped
    • 2 cloves garlic, minced
    • 1-inch piece of ginger, minced
    • 2-3 green chilies, chopped
    • 1 tsp turmeric powder
    • 1 tsp cumin powder
    • 1 tsp coriander powder
    • Salt to taste
    • Fresh cilantro for garnish
    • Lemon wedges for serving

    Preparation Steps:

    1. Soak and Sprout the Beans: Start by soaking the mixed beans overnight. After soaking, rinse them well and leave them to sprout for 2-3 days. Sprouting enhances the beans’ protein content and digestibility.

    2. Cook the Beans: In a large pot, add the sprouted beans and enough water to cover them. Boil until the beans are tender, which usually takes about 30-40 minutes.

    3. Prepare the Spice Base: In a separate pan, heat oil or ghee over medium heat. Add the chopped onions, garlic, ginger, and green chilies. Sauté until the onions turn golden brown.

    4. Add Spices: Stir in the turmeric, cumin, and coriander powder, cooking for another minute to release the spices' flavors.

    5. Combine and Simmer: Add the cooked beans to the pan with the spice mixture. Add more water if needed, depending on your preferred soup consistency. Simmer for about 10-15 minutes, allowing the flavors to blend.

    6. Season and Serve: Season with salt, garnish with fresh cilantro, and serve with lemon wedges on the side.

    Kwati is often enjoyed with steamed rice, but it’s also delicious on its own as a satisfying and nutritious soup.

    You can follow this video tutorial for a detailed guide.

    Mixed Bean Soup