Tuesday, November 10, 2009

BLACK BEANS CURRY


Black beans are available throughout the year. Dried beans are generally
available
in prepackaged containers as well as in bulk bins. Black beans
curry serve with
roti and parata.


Health Benefits:

Black beans are a very good source of cholesterol-lowering fiber, as are most
legumes. In addition to lowering cholesterol,black beans' high fiber content
prevents blood sugar levels from rising too rapidly after a meal, making these
beans an especially good choice for individuals with diabetes, insulin resistance
or hypoglycemia. When combined with whole grains such as brown rice, black
beans provide virtually fat-free high quality protein. You may already be familiar
with bean's fiber and protein, but this is far all black beans have to offer.

Nutritional Profile:

Black beans emerged from our food ranking system as an excellent source of
the mineral molybdenum. In addition, they are a very good source of dietary fiber
and folate. In the case of folate, for example, a one cup serving of black beans
provided about 2/3 of the DV for folate. Our food ranking system also qualified
black beans as a good source of manganese, protein,magnesium, thiamin
(vitamin B1), phosphorus and iron. In the case of protein, for example, one cup
serving of cooked black beans provided about one third of a day's protein
requirement.

Ingredients:

1 Cup boiled black beans
1 Medium onion
1 Tomato
2 Garlic cloves
1 Inch Ginger piece
2 tbs oil
1/4 tbs mustard
1/4 cumin seeds
1 Red chilly
4 curry leaves
salt to taste
Red chilly powder to taste.
Coriander for garnishing.

Preparation:

1. Soak black beans for at least 8 hours with water.
2. Wash them properly. Pressure cook them with sufficient water and little bit
of salt.
3. Heat oil in a pan. Add mustard,cumin seeds,red chilly. When mustard starts
popping add curry leaves.Fry for a min.
4. Add chopped onions. Let the onion become light brown colour add ginger
and garlic paste.
5. Add tomatoes, turmeric, salt and stir well and cook till the tomatoes absorbs
the flavour.
6. Take 4 tbs black beans make a fine paste.
7. Add black beans paste and mix well. Cook for a while.
8. Add cooked black beans. Bring it to boil.
9. Add chilly powder and mix well. Cover to Cook on medium heat up to 10min.
10.Finally garnish with Cilantro (Coriander).






6 comments:

Joanne said...

I like black beans and truly enjoy a spicy curry. I'm sure I'd like that!

Divina Pe said...

This looks a very hearty dish. I have some black beans and some curry leaves that I haven't used.

My Little Space said...

So interesting! Had never try this before. Sure it'll taste great.

Spicie Foodie said...

I like your recipe, and might just try it out soon. I love beans and spicy Mexican beans stews but have never tried using curry spices, sounds really good.

Anonymous said...

this is a must try !!

shashi

Leslie Lim said...

First time I commented in a blog! I really enjoy it. You have an awesome post. Please do more articles like this. I'm gonna come back surely. God bless.

Rica
www.imarksweb.org