Kwati is one of the Traditional Nepali hearty soups made from Nine sprouted beans. It is naturally gluten-free and cooked with spices and local plants or herbs so it is highly nutritious and also warm soup. The word “Kwati” is derived from Newari language, “Kwa” meaning hot and “ti” meaning soup.

Kwati Punhi

The traditional dish eaten during Janai Purnima (Nepali festival celebrated all over the country where people renew a sacred thread called Janai and eat this healthy soup) which is a full moon day that falls on August this day is also called Gunhi Punhi in Newari language because it occurs on the full moon day of Gunla month, tenth month in Nepal bhasa calendar. It is culturally significant time to eat this soup.

On this day, people of Newar community prepare Kwati and share it with local herbs to boost health and immunity during monsoon season. Even Brahmin and Chhetri eat it this day after changing their sacred thread this day.

Nutritious benefits

This traditional soup has many health and nutritious benefits. Since it is made from Nine different sprouted beans it is a great source of protein especially for vegetarian people and it helps sick or weak individual to regain their strength and energy. It is an important food for mothers who are on maternity leave and it also gives relief to people suffering from Cold. It also has fiber which is essential for digestion as well as improves overall gut health. Especially during rainy season it is eaten to stay healthy during that time.

The nine beans used in this hearty soup

A classic Nepali kwati recipe is made from these nine kinds of legumes namely green gram (mung daal), soybean (bhatmas), red kidney bean (rajma), white beans (seto simi), chickpeas (chana), black grams (mas daal), black-eyed peas (bodi), fava beans (bakulla), field peas (kerau). You can find this beans all together in market or you can buy all the beans and mix them. These beans are soaked for couple of days this enhances their digestibility and increases their nutrient value more.

Health benefits of nine beans used in Kwati

There are nine beans used in Kwati soup and each bean has its own unique properties that helps in overall well being. Lets dive deep into the health benefits of these 9 different beans.

1. Green gram (Mung daal): Mung daal also called as green gram or mung beans are an excellent source of potassium, magnesium, and fiber. These beans helps in detoxifying the body, lowering cholesterol, support heart health and regulating blood pressure. These beans helps in weight loss because we get full when we eat it. Green gram contains 212 per cup of calories, 14.2 grams per cup of protein, 38.8 grams per cup of Carbohydrates, 15.4 grams per cup of Fiber and 0.8 grams per cup of fat
2. Soybeans (Bhatmas): Bhatmas also called as Soybeans are an excellent source of protein, fiber, and heart-healthy fats and have benefits like lowering cholesterol, lowering sugar and reduce risk of certain cancers. Soybeans contains 298 per cup calories, 28.6g per cup of protein, 17.2g per cup of carbohydrates, 10.3 g per cup of fiber with per cup of calcium (175 mg) and potassium (886 mg).
3. Red kidney bean (rajma): Rajma also called as Red kidney bean are type of bean with a kidney shaped form and reddish-brown color. It contain nutrients like plant-based protein, fiber, vitamins, and minerals. It helps in blood sugar regulation, heart health and improve memory. It is rich in fiber so it aids in digestion and sugar management. I contains 225 per cup calories, 13.44 per cup protein, 0.87 per cup fat, 37.1g per cup of carbohydrates, 11g of fiber, 4.74g of sugar.
4. White beans (Seto Simi): Seto simi also called as white beans are also important type of bean because they can promote healthy muscle mass, it contains fiber so it helps in digestive health too and also support in weight management. 1cup white beans provide 242 Kcal, 17 g of Protein, 0.6 g of fat, 44 g carbs, 11g fiber. They also contains another essential nutrients like Calcium and Iron.
5. Chickpeas (Chana): Chana also called as Chickpeas are nutritious beans which is rich for protein, fiber and other nutrients which helps in weight management, improving digestion, supporting heart health and balance blood pressure and hormone levels. Chana are recommended to take half cup to 1 cup. Chana contains 210 per cup calories, 3.8g per cup of fat, 35g per cup of carbohydrates, 10.7g per cup of Proteins, 65.4mg per cup of Calcium.
6. Black Gram(Maas Dal): Maas Dal also known as Black Gram have many health benefits like cleaning the gut, making the bones strong and healthy and they also improve functioning of heart and kidney. Black Gram beans are very important to prevent anaemia, hypertension and constipation. Nutrition value of Maas Dal per 100 gram is 341Kcal, 38mg of Sodium,  25.21 g of Protein, 1.64 g of Total Fat, 18.3 g of Fiber, 983 mg of Potassium, 138 mg of Calcium, 7.57 mg of Iron.
7. Black-Eyed Peas (Bodi): Bodi also called as Blacked-Eyed Peas also has many health benefits they are, they support weight loss, these peas promote digestive health and also enhance heart health. One cup of Black-Eyed peas contains 194 Kcal of calories, 13g of Protein, 0.9g of Fat, 11g of Fiber, 35g of Carbohydrates, along with essential minerals like calcium (138 mg) and iron (7.57 mg).
8. Fava beans (bakulla): Bakulla also called as Fava beans also has its own benefits, they improve bone health, improving weight loss, maintain blood pressure, they also help to cure Parkinson’s and Anemia symptoms. One cup Fava Beans contains 187 kcal of calories, 33g of carbohydrates,  9g of Fiber, 13g of Proteins and other important nutrients like iron, and potassium.
9. Field Peas (Kerau): Field Peas also known as kerau also has several benefits, it helps gastrointestinal health and also improves cardiovascular function. 1 cup of of field peas provides 140 kcal of calories, 26 g of carbohydrates, 10 g of protein, and 8.1 g of dietary fiber.

Kwati in Nepali house

In Nepali houses, this hearty soup is passed from one generation to another. Nepali people prepare it for rainy season for warmth and healing properties. It is also cooked for new mothers who gave birth to child recently and people suffering from cold. This soup is very nutritious and healthy it is not a meal but a medicine to nourish the body. It’s a connection to Nepali tradition and culture.

Conclusion

Kwati is more than a soup, it is a mix of tradition, culture and health. This soup which is rooted in Nepali culture is eaten during Kwati Purnima. Nine beans used in this hearty soup contains essential nutrients to keep body healthy. Either for warmth on rainy day or for exploring Nepal culture culinary heritage, kwati plays an important role and it is so delicious that you want to return to it again and again.