घेवड्याची उसळ / Black Beans fry

 घेवड्याची उसळ / Black Beans fry is an authentic Maharashtrian recipe, often indulged with thali pith, chapati or bhakri. Thalipith and usual yum, mouth watering. Onion, green chilies, and garlic make this usual deliciously flavorsome. In the absence of green chilies, you can

use red chili powder and garam masala as a substitute though. Maharashtrian hospitality is legendary. The cuisine has subtle variety and strong flavors and varies from region to region. Maharashtrian cuisine covers a wide range from being extremely mild to very spicy recipes. Wheat, rice, jowar, vegetables, lentils and fruit forms​ important components of Maharashtrian diet.

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

Total Time : 25 Minutes.

*Per serving carries 112 kcal.

Ingredients :

1. Black Beans ½  cup, boiled
   
2. Veg oil 1 tbsp
3. Mustard seeds 1 tsp
4. Cumin seeds 1 tsp
5. Curry leaves
6. Onion 1 small, chopped
7. Asafoetida 1 pinch
8. Green chilli 10 strips, paste
9. Garlic 3 cloves, minced
10. Coriander leaves ¼ cup
11. Salt 1 tsp
12. Turmeric powder 1 tsp

Recipe :

         In a frying pan or kadhai add veg oil, let it heat, now add Mustard seeds and cumin seeds let it flutter, then add Curry leaves and chopped onion, saute it and add pinch of asafoetida saute and cook all on medium flame for about 3 to 4 minutes or till onion get light brown in color. Now, add green chilli and garlic paste, salt, turmeric powder saute and cook for about a minute and add boiled black beans. Mix all well and cook for 2 to 3 minutes and garnish with chopped coriander leaves. Here, healthy, tasty black beans fry or घेवड्याची उसळ is ready to serve. Serve it with chapati, bhakri. It taste awesome with thalipith. Enjoy!!!

Dietary Comment :

• Based on a 2000 calorie diet.
• Per serving contains 112 calories, along with carbohydrates - 12.75 g, dietary fibers - 3.46 g, fats - 5.31 g, proteins - 3.61 g. As it is good source of vitamins and minerals, it contains Vit.C - 16.66 %, Iron - 11.33 %, Magnesium - 5.66 %.

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 घेवड्याची उसळ / Black Beans fry for lunch as well as for early dinner.

Eat Healthy, Stay Healthy.