Legumes are an important source of proteins for vegetarians, especially when combined or served alongside with grains, and give the body that needed boost of fiber. Lentils are good source protein, folic acid, and dietary fiber. They also contain many trace minerals. We need to eat a variety of foods, including not only beans and grains, but fruits and vegetables as well. This Indian style mixed beans curry contains a variety of legumes and, served along with rice or any Indian flatbread, is most satisfying indeed.
Ingredients:
Mixed beans - 2 cups (Rajma beans, Black Eyed beans, Dry Yellow peas, Dry Green Peas, Chickpeas, Green Moong beans)
Onion - 2, medium, chopped
Garlic - 11/2 tbsp, paste
Ginger - 1 tbsp, paste
Tomato - 1, medium, Paste
Turmeric powder - 1 tsp
Red chili powder - tsp
Coriander powder - 1 tsp
Garam masala - 1 tsp
Sugar - 1/4 tsp.
salt to taste
For Tempering :
Cumin seeds - 1/2 tsp
Cardamom - 2 pods
Cinammon - 1 inch stick
Cloves - 3
Cooking oil - 2 tblsp
Fresh coriander leaves to garnish
Method :
Wash and soak beans over night.
Boil the dal in 6 cups of water the over medium heat with salt, turmeric, until the dal is soft. Much less time it takes cooking in pressure cooker.
Heat the oil in a heavy bottom pan, add all tempering ingredients, when seeds are splutter then add chopped onion, fry until golden brown.
Add ginger and garlic paste and tomato paste, mix well.
Now add the powdered spices, except the garam masala and stir till the water evaporates. Finally add the boiled beans along with salt and stir till they are evenly coated with the spices.
Add one glass of water and bring to a boil. Add the garam masala powder and allow the gravy to thicken a little.
If the dal is too runny, cook, uncovered over the medium heat for few minutes.
Remove from heat and serve with rotis or plain rice. The curry is spicy, but one can always adjust the level of heat or spiciness according to personal tastes.
Garnish with fresh coriander leaves.
Ingredients:
Mixed beans - 2 cups (Rajma beans, Black Eyed beans, Dry Yellow peas, Dry Green Peas, Chickpeas, Green Moong beans)
Onion - 2, medium, chopped
Garlic - 11/2 tbsp, paste
Ginger - 1 tbsp, paste
Tomato - 1, medium, Paste
Turmeric powder - 1 tsp
Red chili powder - tsp
Coriander powder - 1 tsp
Garam masala - 1 tsp
Sugar - 1/4 tsp.
salt to taste
For Tempering :
Cumin seeds - 1/2 tsp
Cardamom - 2 pods
Cinammon - 1 inch stick
Cloves - 3
Cooking oil - 2 tblsp
Fresh coriander leaves to garnish
Method :
Wash and soak beans over night.
Boil the dal in 6 cups of water the over medium heat with salt, turmeric, until the dal is soft. Much less time it takes cooking in pressure cooker.
Heat the oil in a heavy bottom pan, add all tempering ingredients, when seeds are splutter then add chopped onion, fry until golden brown.
Add ginger and garlic paste and tomato paste, mix well.
Now add the powdered spices, except the garam masala and stir till the water evaporates. Finally add the boiled beans along with salt and stir till they are evenly coated with the spices.
Add one glass of water and bring to a boil. Add the garam masala powder and allow the gravy to thicken a little.
If the dal is too runny, cook, uncovered over the medium heat for few minutes.
Remove from heat and serve with rotis or plain rice. The curry is spicy, but one can always adjust the level of heat or spiciness according to personal tastes.
Garnish with fresh coriander leaves.
Sending this to Vardhini's "Healthy Diet – Vegetarian Side Dishes" event
