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Black Beans Curry / घेवड्याची आमटी

Thursday, May 11, 2017 Shubhangi Kumbhar 0 Comments

Black beans curry is a healthy vegetarian food recipe. This black beans c
urry is a healthy addition to any diet. It is an excellent source of nutritional antioxidants. Beans contain no cholesterol, are low in fat and high in fiber and protein. Dried black beans have black skin, creamy white flesh. Black beans taste wonderful and go well with rice and chapati/bhakri. I prepared black bean curry is quite a bit different, I added coconut milk for the base, which makes this curry incredibly rich, creamy and filling. Let's give a try.


Preparation Time : 10 Minutes; Cooking Time :15 Minutes ;



Total Time : 25 Minutes.
Ingredients :
  1. Black beans 1 cup (GOYA)
  2. Coconut milk 2 tbsp
  3. Garlic 3 cloves, minced
  4. Onion 1 small, chopped
  5. Coriander leaves ¼ cup
  6. Olive oil 2 tbsp
  7. Red chilli powder 1 tbsp
  8. Salt 1 tsp
  9. Water 1 to 2 cups

Recipe :
  1. Either soak the beans overnight or for 8 hours. Wash and boil/cook the beans with water in a pressure cooker for 2-3 whistles. Or use readily available Goya Beans. 
  2. Drain the beans. You may want to keep this drained water and use later to adjust the gravy consistency.
    Heat olive oil in a pan, once hot add bay cumin seeds and chopped onion. Saute till onions are translucent
  3. Add garlic and cook for 2 minutes till the raw flavor of garlic disappears.
  4. Add red chilli powder, salt and mix well. Now add the beans and stir. Now add the water (used for cooking the beans) to adjust the consistency as desired. Mash the beans to get a creamy consistency of the gravy  and add coconut milk and saute well.
  5. Simmer on low to medium heat for 15-20
    minutes. Switch off the heat and squeeze in the lime juice, add the chopped cilantro and stir to mix.
  6. Here, very tasty, healthy and easy black beans curry is ready to serve. Serve it with rice, chapattis, Bhakris. Enjoy!!!
















Calories
Carbohydrates
Fats
Proteins
Vitamins
Minerals

Black beans 1 cup
240
45 g
0.6 g
15 g
Vit.B6-5%
Potassium - 22%
Calcium - 10%
Iron- 29%
Magnesium - 22%
Coconut milk 2 tbsp
68
1.6 g
7.2 g
0.6 g
-
Potassium - 2%
Iron - 2%
Magnesium- 2%
Olive oil 2 tbsp
238
-
28 g
-
-
-
Red chilli powder 1 tbsp
19
3.7 g
0.9 g
1 g
Vit.A - 66%
Vit.B6 -5%
Potassium - 4%
Calcium - 1%
Iron- 7%
Magnesium - 3%
Salt 1 tsp
-
-
-
-
-
Sodium - 95%
Coriander leaves ¼  cup
1
0.1 g
-
0.1 g
Vit.C - 1 %
Vit.A - 5 %
-
Onion small 1
28
7 g
0.1g
0.8 g
Vit.B6 - 5%
Vit.C -  8%
Potassium - 2%
Calcium - 1%
Magnesium - 1%
Garlic 3 cloves
13
3 g
-
0.6 g
Vit.C-4%
Vit.B6-5%
Iron- 1%
Calcium- 1%
Potassium- 1%

607 cal
60.4 g
36.8 g
18.1 g



Dietary Comments :
  • Calorie count based on a 2,000 calorie.
  • It makes 4 servings.
  • Complete recipe contains - 607 calories.
  • Per serving contains 152 calories, along with carbohydrates -  15.1 g, fats - 9.2 g, proteins - 4.52 g.


Health Benefits of Black Beans :
  • Good source of protein - Black beans provides a high amount of plant-based protein, making them a great choice for people who are vegetarians or who avoid eating animal products.
  • Bone health - Black beans helps to maintain healthy bones. Black beans are high in protein and fiber. The iron, phosphorous, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength and elasticity of bones and joints.
  • Digestion - beans are good source of fiber and because of their fiber content, black beans help to prevent constipation and promote regularity for a healthy digestive tract.
  • Weight loss - Dietary fiber is commonly recognized as an important factor in weight loss and weight management. High fiber foods increase satiety (a sense of fullness) and reduce appetite, making an individual feel fuller for longer, thereby lowering overall calorie intake.
  • Heart - The fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.
  • During pregnancy - Another benefit of folate, which is found in such high levels within black beans, is its role in protecting infants in the womb. The folate levels in a woman’s body are integral to the normal and healthy development of the fetus, particularly in the brain and spinal cord. By adding healthy amounts of black beans, and therefore folate, into your diet.
  • Diabetes - Black beans helps to keep blood sugar levels stable. The starch found in black beans contains natural sugars called glucose, which the body uses easily for many essential functions.

Best Time To Eat :
          It's good to eat Black Beans Curry for lunch as well as for early dinner.

Eat Healthy, Stay Healthy.
😊👌👍


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