Vegan Cranberry Beans (Rose Coco Beans) Stir Fry / Roman beans / Pandhrya Ghevdyachi Usal

Hello Foodies,
        This healthy, simple, vegan and gluten-free recipe is a perfect tiffin, lunch or dinner menu

and goes very well with chapati or with bhakri. It can also be a perfect side dish with your regular comfort food, varan bhat (dal - chawal). These cranberry beans have a similar flavor to chestnut or pintos but are creamier. If you ever wondered about how to cook fresh cranberry beans, then this recipe is perfect for you. It has a chestnut-like flavor not too sweet or overpowering. Once cooked, they impart a creamy, satisfying texture to your meal. To prepare this stir-fry, no fancy preparation needed, no need for special ingredients.
          These beans are a good source of protein, it contains all the nine essential amino acids. One serving of cranberry beans stir fry contains 16 grams of protein, 13 grams of fiber.
 

YouTube Video:

Ingredients :

  1. Rose coco beans / Pandhrya Ghevda 1 cup (Fresh)
  2. Onion 1 small, chopped
  3. Cumin seeds 1 tsp
  4. Mustard seeds 1 tsp
  5. Curry leaves 10-12
  6. Red chili powder ½ tbsp
  7. Turmeric powder 1 Tsp
  8. Salt 1 Tsp
  9. Coriander leaves ¼ cup
  10. Olive oil 2 Tsp
  11. Water as needed

Instructions:

  1. To Cook Cranberry Beans in Pressure Cooker/Instant Pot :
    1. In a pan add 1 cup of water, ½ Tsp salt, and cranberry beans.
    2. Turn on Instant Pot and add 1 cup of water to the pot and place beans pan with trivet.
    3. Close the lid, place vent on sealing position and select manual mode(high) for 2 minutes.
    4. NPR for 10 minutes and release remaining pressure manually.
    5. Drain excess water from the Beans.
  2. To Stir-Fry Cranberry Beans:
    1. In a kadhai heat oil and splutter
      cumin and mustard seeds and curry leaves.
    2. Now add onion and saute for 2-3 minutes or until it becomes translucent.
    3. Add red chili powder, turmeric, salt and half of the coriander leaves and mix well.
    4. Add cranberry beans, mix well and cook for 2-3 minutes and garnish
      with coriander leaves.
    5. Cranberry beans stir fry is ready to serve. Serve with chapati, roti, bhakri. Enjoy!!!

Dietary Comment:

  1. It makes 3 servings. 
  2. Based on a 2000 calorie diet. Per serving contains 200 calories, along with carbohydrates - 32.36 g, dietary fibers - 12.86 g, fats - 4.4 g, proteins - 16.1 g.

Health Benefits of Cranberry Beans:

  1. Cranberry beans are a good source of protein, it contains all the nine essential amino acids.
  2. One serving of cranberry beans stir fry contains 16 grams of protein, 13 grams of fiber.
  3. Digestion: They are high in dietary fiber.
    Fiber aids prevent constipation, helps to keep bowel movement more regular.
  4. Heart Health: Cranberry Beans have a very high content of potassium, and it contributes to the reduction of hypertension and relaxes blood vessels while maintaining proper blood flow.
  5. It contains several vital nutrients, including folate. Folate can help prevent neural tube defects in a fetus during pregnancy.
  6. Beans act as antioxidants and anti-inflammatories, these effects could reduce the risk of cancer.
  7. The fiber and healthy starches in beans can help prevent food cravings. Feels fuller after consuming beans, which may prevent overeating and even help with weight loss.

Good Time To Eat:
            It is good to eat Cranberry Beans stir fry for lunch or for dinner.

Eat Healthy, Stay Healthy!!!

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