ironamma

A new wave of vegetarian cooking!

Archive for the tag “beans”

Black- Eyed Peas/Lobia with Barley Soup

Black- eyed pea or bean, a legume that has high nutritional value (calcium, folate, vitamin A, etc) is known as the soul food of the South. This is a wholesome soup with pressed barley (oshi mugi) which gives it a subtle thickness.

INGREDIENTS:

  • 2 cups black-eyed peas – wash and soak in hot water for ~ an hour (or use fresh shelled or frozen)
  • 1/4 cup pressed barley soak with peas
  • 1 can/14 oz/411 gm cut tomatoes or 4 large Roma tomatoes dice
  • 1 large red onion – chop
  • 1/4 cup cilantro – chop
  • 1 leek stalk – cut thin round slices (optional)
  • 7 cups water

Fresh blend:

  • Food process 5 garlic cloves, 1″ ginger piece, 1/2″  fresh turmeric piece, 1/4″ mango ginger  and 1 green chile

Seasoning:

  • 3 tbsp Mediterranean oil blend/canola,olive,grape seed
  • 1 tsp cumin seeds
  • 1/4 tsp onion seed
  • 1/4 tsp asafoetida powder/hing
  • ~ 1/2 tsp turmeric powder
  • 1/2 tsp red chilli powder (Kashmiri) or to taste
  • 1 1/2 tsp coriander powder
  • 1/2 tsp garam masala
  • 1 3/4 tsp salt or to taste
  • 1/4 garlic salt
  • 1/2 tsp lemon juice (optional-if tartness required)
  • 1 tbsp dry onion flakes

PREPARATION:

  • In a pressure cooker temper cumin, onion seeds and hing in hot oil.
  • Reduce heat to medium, add and saute dry onion, cut onion, leek and fresh blend until light golden.
  • Add the rest of the seasoning except salt, garam masala and lemon juice.
  • Saute 3 – 4 min. Then add black-eyed peas, barley and cut tomatoes. Add 7 cups of water.
  • Cook for ~ 15 min. First on high until the steam is released then reduce to medium low.
  • Turn of heat. Wait until the cooker has released all the steam before opening it’s lid.
  • Add salt and garam masala; cook for a few min more. Mash some of the the peas and tomatoes against the side of the cooker.
  • Garnish with cilantro before serving.

*Note:

  • Enjoy with your favorite munches or scoop of cottage cheese!

Green Beans with Chana Daal Palya/Sabji

I have learnt this palya from my Mother-in-Law who cooks amazing food as her main ingredient is love. She usually adds different peas or beans like black-eye or shelled beans of broad, round or curved green beans. Here I will use chana daal instead of the above.

INGREDIENTS:

  • 3 cups diced green beans
  • ~ 3 to 4 tbsp chana daal – wash and soak in hot water for 15 min
  • 4 to 5 Thai green chilies – slit in halves
  • 3 to 4 curry leaves – julienne cut
  • fresh blend of 1/2″ ginger and 1/4″ turmeric – use small food processor
  • 1/4 cup fresh grated coconut or frozen
  • 1/2 lemon – juice
  • 3 tbsp cilantro – mince
  • ~ 4 tbsp water

Seasoning:

  • 2 tbsp olive oil
  • 1/2 tsp mustard seeds
  • 1 tsp urad daal
  • 1/3 tsp asafoetida powder
  • 1/4 tsp turmeric powder
  • ~ 1 1/4 tsp salt or to taste
  • 2 tsp palya powder (optional – should be added after the beans are cooked)

PREPARATION:

  • Temper mustard and urad, then add asafoetida, green chilies, curry leaves and fresh blend for ~ a min.
  • Reduce heat and add soaked chana daal.
  • Saute for ~ 3 min before adding the green beans.
  • Add water and turmeric – stir and cook for ~ 12 min on medium.
  • Add salt after 6 min of cooking.
  • Cross cover the lid and stir in between to retain the green color of the beans.
  • When the beans are soft and tender add coconut and lemon juice – stir.
  • Turn of heat and garnish with cilantro.
  • Enjoy with flat bread or rice.

*Note:

  • Sprinkle coconut to individual serving for those who like it rather than adding it in the whole dish!

HEALTHY MINESTRONE SOUP

Enjoy the balance of mixed flavors in this wholesome and healthy vegetable soup.

INGREDIENTS:

1/4 cup red lentils (no skin – masoor daal)

1 cup spinach pasta (any shape) – cook separately in boiling water with 1/8 tsp salt for about 10 min and drain.

Veggies – broad green beans, carrot, celery, zucchini, yellow squash, cauliflower, potato or taro (arbi), corn, green soy beans, garbanzo, kidney, white and brown fava beans. Use 5 types of veggies and  3 types of beans if all is not available.

5 cups veggies – cube (microwave covered in 1 cup of water for 4 to 5 min)

2 cups canned or frozen beans – garbanzo/ kidney/ white (if frozen – microwave with the veggies)

1 cup medium firm tofu – cube (optional)

1 can stewed tomatoes – blend coarsely

2 tbsp tomato paste

1 small can V-8

1 garlic clove – mince

1/4 tsp garlic salt

salt and black lemon pepper to taste

1 tbsp olive oil

3/4 tsp Italian seasoning blend – can use fresh herbs – basil/oregano, etc

1/4 tsp cayenne pepper

1/2 tsp Sambar powder

PREPARATION:

Wash and cook lentils for 5 to 7 minutes in 1 1/2 cup of water on medium heat.

Add veggies, stewed tomatoes, paste, V-8, tofu, beans and both salts. Add water and simmer on medium heat for 10 to 15 minutes.

In a small sauce pan saute garlic in oil until golden, turn off heat and add the rest of the seasoning/masala. Transfer it to the simmering soup. Cook for few min more.

Add pasta to each bowl when it’s time to serve. I cook the pasta with soup mixture only when we eat it immediately as it does become mushy and tends to break.

Serve hot! Top it with Tobasco or Parmesan or enjoy the soup as is to reduce the extra intake of calories.

Toor Daal, White Bean and Spinach Soup

This soup goes by it self without bread or rice. I usually top it  with a scoop of cottage cheese.

INGREDIENTS:

  • 1 cup Toor Daal
  • 1 can washed white bean or 1/2 cup soaked white beans overnight
  • 1 can cut tomatoes coarsely blended
  • 1/3 to 1/2  Costco spinach chopped
  • 1 tbsp tomato paste
  • 1 tsp sea salt or to taste
  • 1/2 tsp turmeric

BLENDED SPICES:

  • 1/3 tsp cumin, 2 or 3 whole dried red chile, 1/4  tsp whole black pepper, 1 small stick of cinnamon, 1/2 tsp chana daal, 1/2 tsp urad daal, 1/2 tsp fenugreek seeds, 1 tsp coriander seeds  and 1 stem curry leaves.
  • 1/4 cup coconut milk
  • 3/4 tbsp tamarind pulp or 1 tsp lemon juice
  • 1/2 tsp mustard seeds and 1/4 tsp asafoetida
  • 1 clove minced garlic optional

PREPARATION:

Cook  toor daal and soaked beans in 4 cups of water in pressure cooker until soft. Add  tomatoes, spinach, tomato paste, turmeric, salt and the blended mix. Simmer for 10 to 15 min on medium heat.

Blended mix-

Heat 1 1/2 tbsp of oil on medium heat add cumin, chana, urad, black pepper, red chile,coriander, cinnamon,  fenugreek and curry leaves until golden. Do not burn! Cool and blend with coconut milk, tamarind pulp and 1/8 tsp raw mustard seeds.

Add water if required to make a medium consistency. Lastly, temper  mustard and asafoetida (hing)  in 1 tsp of clarified butter and mix it in the thick soup.

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