Mad about Nutrition - Scrumptious Black Eyed Bean Curry

 

HAPPY NATIONAL NUTRITION MONTH!!

Can you believe it's March already? Time is flying by. It's not too late to start your New Year's resolution to eat and stay healthy. I'm still Noom'ing and trying to make better food choices like eating more lentils, legumes, and vegetables. 

March is National Nutrition Month! How are you are adding more nutrition to your meals? Check out the recipe for Black Eyed Beans Curry.  You can eat this curry on its own like vegetarian chili or serve it with rice, quinoa or your favorite flatbread. 

Like other beans, black eyed beans/peas are highly nutritious and are a good staple food. They are rich in fiber and protein along with micronutrients such as folate, copper, and thiamine, which make them an excellent energy source.

 

Ingredients

• 1 cup Black-eyed beans/peas, soaked in plenty of water for 6-8 hours with a pinch of soda bicarbonate
• 1 large (or 2 medium) potato, peeled and cut into 1” cubes
• 1 large onion, chopped and coarse ground for gravy
• 2 medium tomatoes, cut into small pieces or roughly pulsed in grinder    
• 1 ½ Tbsp Dhan-jeera powder (cumin and coriander powder)
• 1 Tbsp  ginger-garlic paste  
• 1 tsp chili powder (or per your taste)
• 2 Tbsp Vegetable oil
• 1 tsp whole Cumin (jeera)
• ½ tsp turmeric powder
• Water, as per desired consistency
• ¼ cup coconut milk (optional)
• ½ Tbsp salt
• ½ cup fresh coriander/cilantro, chopped finely

Procedure

1.     Transfer the soaked beans into a colander and wash well. Next, put the beans into a saucepan, add sufficient water 1” above the beans and cook them on low heat for approximately 8-10 minutes. Drain the beans and set aside.

2.     Heat oil in a pressure cooker and add whole cumin, when it sizzles, add chopped onion and a pinch of salt and stir for 2 minutes until they are translucent. Now add dhan-jeera powder, chili powder and turmeric, mix well, add tomatoes and cook until it forms a gravy consistency (2-3 minutes).

3.     Add potatoes, beans, ginger-garlic paste, coconut milk (if using) and approximately 8 oz of water. Reduce water accordingly if using coconut milk. Add salt, mix well and cook under pressure for 4-5 whistles.

4.     When the pressure is released in the cooker, open the lid and slightly mash the potatoes to give a thicker consistency and gravy. Add water if needed to adjust to desired thickness and heat for couple of minutes.

5.     Transfer into a serving dish and garnish with chopped coriander. The black eyed beans curry is ready to be served. 

 

Lime and Coconut Rasam

Rasam is a South Indian dish that is typically eaten with rice. Did you know there are 25 variations of rasam? A well-known rasam that is offered in most Indian restaurants is Mulligatawny soup (made with pepper). 

How many rasams can you name? Which ones have you tried? We like eating rasam because it is warm and soothing. It is not a seasonal dish and can be enjoyed throughout the year. 

Below is a recipe for Lime and Coconut Rasam. We hope you enjoy it. 

 

Ingredients

- 1 Plum tomato, diced into cubes

- 1 Tbsp Coconut Milk Powder (or 2 to 3 Tbsp of unsweetened coconut milk if coconut milk powder is not available)

- ½ Tbsp Madras Rasam Powder

- 1 lime, juiced

- ½ Tbsp Salt

- 400 ml Water

- Finely chopped Fresh Coriander for garnish

Ingredients for Seasoning (Taalimpu):

- 1 Tbsp Vegetable oil

- ½ tsp Mustard seeds
- ½ tsp Whole Cumin seeds
- A pinch of Hing (Asafoetida)

Instructions

1. Blend together tomato, coconut powder, rasam powder, and water to mix well. (Hint: mix the coconut powder with a little bit of water so when it is mixed into the tomato sauce, it doesn't clump). 
2. Transfer the mixture into a (2qt) medium saucepan and add salt. Bring the rasam mixture to a boil on medium heat (approx. 5 to 7 minutes). Continue to boil for another 2 minutes and remove from heat. 
3. Add the lime juice and mix well. 
4. In a smaller saucepan (tadka pan), heat oil on low-medium heat. When you feel the heat on your palm, add mustard and cumin seeds. When they splutter, add hing. After about 1-2 minutes, remove from heat, and add directly to the rasam. Add chopped coriander and serve hot with rice or as soup with croutons.

Quick Tips

• If using unsweetened coconut milk from a can, please make sure to mix the contents before use. 
• Instead of using a blender, cook the tomatoes with little water for 1 to 2 minutes in the microwave, and add it to the coconut powder paste. Mix the rasam powder, water, and salt and continue from step 2.