Monday, August 1, 2016

Nutritious and Tasty Cranberry Beans Soy Chunks Curry




While we went for weekly shopping, I chanced upon this colorful beans and bought some. Later came to know that it was the cranberry beans. I made a delicious side dish with cranberry beans and soya chunks. It’s so easy to make, and you can cook in a jiffy.

Cranberry beans give a big nutritional bang for your buck. They are high in protein, have fewer calories, does not contain fat or cholesterol. According to North Dakota State University Research, it may lower your risk for cancer, obesity, heart disease and diabetes.

Cranberry beans get a five-star rating for fiber. Each cup gives you 17.7 grams of fiber. Fiber adds bulk to your diet and is highly beneficial for those trying to lose weight.

Fiber controls your blood pressure, decrease the risk of heart disease and digestive issues such as hemorrhoids and constipation and lower your cholesterol levels.

Cranberries help you to increase the intake of essential minerals. Cranberry beans are rich in manganese, copper, potassium, magnesium, iron and phosphorous. These beautiful beans are also rich in thiamine and folate.


Recipe

Oil- 2 tsp
Mustard seeds- ½ tsp
3 cups soya chunks (soaked and drained)
1 cup of cranberry beans
2 onions
1 tomato
½ tsp turmeric powder
One tsp chili powder
One tsp coriander powder
Salt according to taste
Curry leaves-2 sprigs and coriander leaves.
Ginger garlic paste-1 tsp

Method

Heat oil in a kadhai. Add mustard seeds and after it splutters add curry leaves.
Add chopped pieces of onion, ginger garlic paste and fry well. When a nice aroma arises, add chopped tomatoes and cook well.
Add the turmeric powder, chili powder, coriander powder and salt.
Add the beans and the soy chunks. Add ½ cup water simmer and close it.
Stir now and then. When the gravy is thickened, add coriander leaves and serve. It goes well with chapattis and rice.

Take care

Swarnam