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 68^th 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 
• 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