Black Beans Masala

I got the Nice Matters award from Sri and the Yummy Blog award from Divya !! The awards are listed here.

Black beans masala is a frequent item in my menu as are nutritious and delicious. They are a rich source of proteins, fiber, antioxidants, iron while being low in fat – like other legumes of its family. And not to mention, they are quite filling 🙂 … But from what I read on the Internet, black beans also have omega 3 fatty acids.

We like using black beans in salads, chats etc – as well as this one where I add them to the tomato-onion gravy.

You can also use other beans instead – such as rajma, whole moong beans, black-eyed beans, chickpeas (kabuli chana), or black chickpeas (kale chane). Will post pics of them whenever I make them.

Black beans masala is my third entry to the Eat Healthy – Protein Rich event.

Ingredients:

Black beans: 2 cups cooked [or about 2/3 cup (a handful) dry]

Tomato puree: ¾ cup

Tomato: 1 medium sized

Onions: 2 large ones

Green chillies: 4-5

Ginger: 1 inch piece

Bay leaf (tej patta): 1

Black cardamom (badi elaichi): about 4-5 seeds

Mustard (rai) seeds: 1 teaspoon

Turmeric (haldi) powder: ½ teaspoon

Coriander (dhania) powder: ½ teaspoon

Cumin (jeera) powder: ½ teaspoon

Red chilly powder: ½ teaspoon

Garam masala powder: 1 teaspoon

Oil: 1 teaspoon

Salt to taste

 

Method:

  1. If using dry black beans, soak them overnight in water. Before cooking, drain the water, wash them thoroughly (this reduces the gas-causing properties) and add about 3 cups of fresh water. Cook in the pressure cooker till soft – about 7 whistles in the pressure cooker. Wait for the pressure to be released.
  2. If using canned beans, I usually try to get low-sodium/no-salt-added ones so that we can control the salt content. I drain the liquid and rinse the beans to get reduce the unwanted salt/sodium and the gas-causing properties.
  3. In the meanwhile, chop the onions finely.
  4. Heat the oil in a pan and add the mustard seeds. When they begin to pop, add the bay leaf and black cardamom – stir for a few seconds.
  5. Reduce the heat to low. Add the chopped onion and sauté. Cover and cook for 3-4 minutes or till lightly browned and soft.
  6. While the onions cook, chop the tomato, green chillies, and ginger finely.
  7. When the onions are done, add the tomato, chillies, and ginger to the pan and mix well. Cook till the tomatoes are soft.
  8. To the pan, add the tomato puree, dry spice powders, and salt and mix. Bring to a boil.
  9. Stir in cooked black beans along with any remaining cooking liquid. You can mash a ladleful of beans for thicker gravy.
  10. Add about 1½ cups of water or so for a pouring consistency like gravy.
  11. Bring to a boil and let it simmer for about 4-5 minutes so that all the flavors blend in.
  12. Turn off the heat. Serve and enjoy with rice (best with basmati rice) or rotis 🙂 

The other dishes on my blog that have good protein content are:

Beans Paruppu Usili (Lentil Crumble)

Chatpate Kale Chane

Chilly Paneer Dry

Idli/Dosai Molaga Podi (Dry Chutney Powder for Idlis, Dosas)

Kabuli Chana Chundal
Moong Dal Paratha

Moong Masala

Mutter Paneer

Paruppu Thogayal (Lentil Chutney)

Paruppu Vadai (Dal Vada)

Quick and Nutritious Adai (Savory Lentil/Bean Pancake)

Quick Dahi Vada and Ulundu (Medu) Vada

Tamatar Moong Dal (Tomatoes and Mung Lentil Gravy)

Yummy Broccoli and Baby Corn


2 Responses to “Black Beans Masala”

  1. Beautiful dish, love black beans!:)

    From skribles: Thanks Asha

  2. We would like to feature this recipe on our blog. Please email sophiekiblogger@gmail.com if interested. Thanks 🙂

    From skribles: Thanks Sophie – will send a mail across in a day or so.

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