Friday, 11 November 2016

FOUR BEAN CURRY

FOUR BEAN CURRY


This is my another recipe which was published in the Vancouver-based Darpan magazine, here is the link.



The 68th United Nations general assembly have declared 2016 - The International year of pulses. Check the website below. The aim of International year of pulses 2016 is to highlight the benefits of pulse-based protein and to encourage people to use lentils in their diet. It means people have globally acknowledged the importance and benefits of lentils.Check this website

 
Lentils and beans are used in many cuisines of the world. Even in Indian cuisine many types of lentils are used and cooked in many ways because a large number of population in India are vegetarians. These beans/lentils are the real sources of protein in the diet of vegetarians. Some of these lentils have the good amount of protein, though it varies from one lentil to another. As I have already mentioned in my whole black lentil curry post ( dal Makhani) , Check here. that in this lentil we get almost same amount of protein as beef.

 


The Punjabi cuisine is famous for different types of bean curries, but this one is a fusion dish in which I added four types of beans-Red kidney beans, white chickpeas, white broad beans/soya beans and black eyed beans.




Beans are considered as the world's healthiest food and this one is a combination of four of those types of beans, in which all the flavours of these four beans are enjoyed together in one bowl. So, this curry is definitely a whole package of protein, calcium, high fibre and iron, when mixed and cooked together. After adding a Punjabi tadka of onion, garlic, ginger and tomato with garam masala, this bean curry gives a distinctive flavour, heavenly aroma and great taste. Enjoy this mouth-watering recipe.






RECIPE



INGREDIENTS



  • 100 grams red kidney beans
  • 100 grams black eyed beans
  • 100 grams white chick peas (cholle/channa)
  • 100 grams white soya beans or broad beans



FOR TADKA (TEMPERING)



  • 200 grams onion (One big)
  • 200 grams tomatoes (One big)
  • 4-5 green chillies (Optional)
  • 2 tsp ginger and garlic paste.
  • 2 tbs tomato puree
  • green coriander for garnishing
  • 4 tbs oil or ghee (or oil)
  • Salt and chilli powder to taste
  • 1 tsp coriander powder
  • 1tsp cumin seeds
  • 1 tsp garam masala
  • Few green coriander leaves for garnishing



METHOD



  • Rinse, wash and soak red kidney beans, white chick peas and soya beans, separately in different bowls for 7-8 hour or overnight.
  • Rinse the black eyed beans 3-4 times in water. Pressure cook them together with the soaked soya beans and white chick peas, with little salt and cook for about 5-8 minutes after the whistle. We can boil them together because they all have the same white (cream) colour.
  • Now boil the red kidney beans with some salt for 5 -8 minutes in the pressure cooker after the whistle.
  • Finely chop the onions, tomatoes and green chillies.



FOR TADKA (TEMPERING)



  • Heat oil in a fry pan and add cumin seeds and let them change the colour, then add onions and ginger, garlic paste and green chillies and sauté till light brown.
  • Now add chopped tomatoes, salt, red pepper, green chillies and coriander powder, when tomatoes are done, add tomato puree with half cup of water. Mix well and let it boil.
  • Combine all the beans in one sauce pan, add this mixture of tadka in beans, mix well and let it boil for five more minutes, now add garam masala and garnish with green coriander.
  • Serve hot with roti, naan, dinner bun or rice.

    I am sending this recipe as my blog post entry to Real Food Friday  and with Fiesta Friday and with Lisa's kitchen and Susan's for this month's Legume love affair,
    and with sweet Inspiration link and wth meatless Monda  and with Cook blog share and Hearth and soul blog hop  and way wow link and Tasty Tuesday link



     
















      

42 comments:

  1. HI Sadhna,
    What a great combination of beans and spices. Sure sounds tasty and all that protein that your getting from the beans should keep you healthy and fill you up. Thanks for sharing on Real Food Fridays. Pinned & tweeted!

    ReplyDelete
    Replies
    1. Thanks Marla for your comment, yes they are good source of protein.

      Delete
  2. This looks like a great winter feast!
    I love all the spices- sounds hearty and delicious!
    Thanks
    Michelle

    ReplyDelete
  3. I love soup and this one looks delicious!

    ReplyDelete
  4. This must be a very filling, and delicious dish. I think it's wonderful that the UN is helping to raise awareness of healthy protein options for people. I had no idea they did that!

    ReplyDelete
    Replies
    1. Yes Jessica, you are right. Thanks for your comment dear.

      Delete
  5. This dish looks amazing! I love most beans, but I've never tried them in a curry before. I love how simple this recipe looks. You mentioned lentils in this post, and I know how good they are for you, but I've struggled with cooking them. I didn't eat them growing up so I don't know how they are best used. Do you have a favorite lentil recipe that would be a good starter for me?

    ReplyDelete
    Replies
    1. Thanks for your comment Shandy. most of the time use pressure cooker to cook them. Check this simple recipe which can be made without pressure cooker -http://herbsspicesandtradition.blogspot.in/2015/12/orange-lentil-and-carrot-curry-with.html

      Delete
  6. I don't eat alot of meat. This recipe sounds filling tasty and wholesome. Pinning of course.

    ReplyDelete
    Replies
    1. Thanks Leanna for your comment and for pinning.

      Delete
  7. Yum! This looks so warm and comforting!

    ReplyDelete
  8. I bet this smells delicious!! I love bean stews thanks for linking up with us today

    ReplyDelete
  9. The curry looks so appetizing, very filling and nutritious..

    ReplyDelete
  10. What a lovely dish! I probably don't eat enough beans but I do like them and this looks delicious.

    ReplyDelete
  11. This looks lovely. I eat beans three or four times a week but could do with some new recipes. Thanks for linking up with #CookBlogShare

    ReplyDelete
    Replies
    1. Thanks for your comment dear, try and enjoy the new recipe.

      Delete
  12. Sounds both tasty and healthy. My sister-in-law makes a black eyed bean curry which I enjoy so sure I'd love this too.

    ReplyDelete
  13. Sadhna we are also big bean lovers here in Greece. In fact our national food is called fasolatha, which is bean soup with tomatoes. You are absolutely right about beans being super healthy. And they are so much better for us than meat.

    ReplyDelete
    Replies
    1. Thanks for your comment Mary.Glad to know that you are also a bean lover.

      Delete
  14. I am so happy reading this! People often ask me how do you take protein being a vegetarian - your post is the perfect answer!

    ReplyDelete
    Replies
    1. Thanks Alok, yes you are right, people think we do not get enough protein.

      Delete
  15. This sounds so delicious. I love all types of beans and the spices that you used are incredible. Cumin, coriander, ginger, and garlic would make this dish absolutely flavorful. I bet the entire house smells fantastic as it cooks. I am pinning this to add to my soup menu for the winter, it looks so good. And healthy too.

    ReplyDelete
    Replies
    1. Thanks Nikki for your comment and for pinning.

      Delete
  16. I love beans and this recipe sounds amazing! Thank you for sharing with #CookBlogShare x

    ReplyDelete
  17. Congratulations on having another recipe published, Sadhna! Your Four Bean Curry sounds really wholesome and very delicious too. You've used a lovely combination of spices. Thank you for sharing with us at Hearth and Soul. Hope you will visit again this week!

    ReplyDelete
  18. I'd like to taste your curry! Thank you for contributing to My Legume Love Affair.

    ReplyDelete