I love beans. When coupled with any veggies or rice, it turns into a wholesome meal that is high in protein and absolutely fat free. Legumes are so versatile that you can fix a stew, curry or even a rice dish (briyani or pulao) with it. Amma makes different curry/kootu/ sundals with them.
Pinto beans is known to contain cholesterol lowering fiber and including them in your diet can help to lowering the blood sugar level. Generally when a food is consumed they get broken down to small molecules in your body. It is important to consume food with low glycemic index so that to avoid rapid sugar spike in your body. Pinto beans is one such bean which will prevent the sugar level from rising too fast after consuming a meal. This curry was one of the staple menu I ate when I was diagnosed with gestational diabetes.They are also an excellent source of molybdenum, a very good source of folate, vitamin B1, minerals like phosphorus, iron, magnesium, manganese, and potassium. Today I used pinto beans to make a curry that is creamy, full of flavor and uber tasty. This curry can be made in advance and stored in refrigerator for 2-3 days.I started my new year with pinto beans masala for lunch.
Pinto Beans Masala
- 1 cup raw pinto beans soaked in water overnight
- 1 large onion chopped
- 1 large tomato chopped
- 1 tbsp ginger minced
- 1 tbsp garlic minced
- 1 tbsp curry powder store bought
- 1 tsp garam masala
- ½ lemon juice
- 2 cups water
- ¼ cup cilantro chopped
- 1 tbsp extra virgin olive oil
- Take a medium sized pressure cooker. Heat oil until they smoke a bit. Throw in the onions and little salt and let it brown, approximately 15 minutes on a medium flame.
- Add the minced ginger and garlic and saute for 2 minutes. Sprinkle curry powder and cook till the raw smell disappears. Mix in the tomatoes and cook till they turn mushy, approximately 5 minutes. Finally add the pinto beans and stir to mix well. Pour some water and pressure cook for 4 whistles or cook covered for 45 minutes on medium-low flame.
- Once the steam has settled down, remove the whistle and open the cooker. Pour the lemon juice over and garnish with garam masala and cilantro. Stir to combine and serve hot with rice/ roti.
2. I had mine with cold cucumbers and finished off the lunch with a cup of fat-free yogurt and roasted nuts drizzled with agave nectar. A wholesome meal for sure.
- ¼ cup almond roughly chopped
- ¼ cup walnuts roughly chopped
- ¼ cup flax seeds
- 1 tbsp olive oil
- 1 cup yoghurt
- 1 tbsp agave nectar
- Mix the nuts with oil. Pre-heat the oven to 350F. Spread the nuts over a baking tray and bake for 10 minutes.
- Remove mix the nuts well and toss them back to the oven and let it roast for another 10 minutes.
- Keep an eye not to burn. Sprinkle salt. Cool and store in air tight container.
- Place a scoop of 1 cup yogurt in a dessert bowl. Throw in some nuts (2 tablespoon) and drizzle the agave nectar on top. Serve cold.