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).