Sunday, February 03, 2013

Healthy Indian Recipe

Indian cuisine is full of many healthy recipes. Rajma or kidney beans recipe is one of these healthy Indian recipes. It is a Punjabi dish that is usually relished with rice. If you add yogurt or raita with this dish, you can enhance the taste of kidney beans. Its good nutritious value makes this food healthy.

Kidney beans are used in many dishes however the most liked dish is kidney beans chaat. The boiled form of kidney beans is recommended to those who have iron deficiency.

  • Kidney Beans (one cup)
  • Water (four cups)
  • Salt (according to taste)
  • Turmeric Powder (quarter teaspoon)
  • Green Chili (according to taste)
  • Oil (two tablespoon)
  • Onions (two medium sized, finely diced)
  • Ginger (one teaspoon, grinded)
  • Garlic (one teaspoon, grinded)
  • Tomatoes (puree two cups)
  • Turmeric Powder (quarter teaspoon)
  • Cumin Powder (half teaspoon)
  • Coriander Powder (one teaspoon)
  • Chaat Masala (one teaspoon)
  • Garam Masala (one teaspoon)
  • Cilantro (chopped, use for garnishing the dish)
Preparation Method
  1. Clear the impurities from kidney beans like rotten grains or small stones. Wash it with water and dunk it into water for the whole night. Soaked grains of kidney beans take less cooking time as compare to dry beans.

  2. Do not throw the water in which you have soaked the beans as the water has also shared the nutritious value. Therefore, drain the beans into pressure cooker with the same water. However, during the washing process, you should clean the grains with two or three times so that water becomes clean as you are going to use same water for cooking.

  3. Before putting the lid on the cooker, add green chili, turmeric powder and salt.

  4. After adding the spices, let it cook at high flame however after three whistles, slow down the fire and leave the cooker on flame for 30 minutes.

  5. Let the beans take their time and meanwhile you should prepare masala. Take a frying pan, pour oil and let it become hot.

  6. As the oil heats up, add chopped onions in it. Add little salt and sauté till they become tender. Give frequent stirring to onions.

  7. Add the paste of garlic and ginger and cook till onions turn their color and become brown.

  8. Pour tomato puree in brown onions and mix well with ladle.

  9. Give frequent stirring to your masala and slow down the flame as it starts to leave oil. Oil separation is an indication of this thing that your ingredients have blended well with each other and it is ready to add whatever is left behind.

  10. Add also chaat masala, coriander powder and garam masala. Pour little water in the mixture that would help better mixing and prevent dry spices to burn or glue with the bottom of pan.

  11. Let it cook for two to three minutes.

  12. Now remove the lid form pressure cooker and drain the beans into masala.

  13. Let this infusion boil for few minutes so that beans absorb masala well and get the taste of it.

  14. Slow down the flame after five minutes and add some cilantro leaves in it.

  15. Serve it with plain rice, yogurt or raita.

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