Fibre-rich Beans and date curry with powdered nuts

I usually prefer high fibre foods for dinner. It is not only healthy but also makes us feel light and energetic in the mornings. This is one such curry with high dietary fibre. The dates, beans, walnuts, soy, almond, peanut all these add high fibre to the body and so I wanted to get the most from this recipe. People usually say that anything healthy isn’t tasty, but this recipe will surely make them think again 🙂

Ingredients:

Kidney beans/rajma – ½ cup (soaked in hot water for 30 mins)
French beans – ½ cup (finely chopped)
Cluster beans/goru chikkudukaya – ½ cup (finely chopped)
Green peas/mutter – ½ cup
Corn kernels – ¼ cup
Soy chunks – ¼ cup
Dates – 4 or 5 (deseeded)
Onions – ½ cup (finely chopped)
Tomato – ½ cup (finely chopped)
Green chilli – 3 or 4 (slit lengthwise)
Turmeric powder – ½ tsp
Coriander powder – 1 tsp
Salt – to taste

For tempering
Curry leaves – 4 or 5
Flax seeds – 1 tbsp
Cumin seeds – 1 tbsp
Mustard seeds – 1 tsp
Asafoetida/hing – ½ tsp
Peppercorns – 4 or 5
Oil – 1 tbsp

For powdered nuts
Peanuts/groundnuts – ¼ cup
Walnuts – 4 or 5
Almonds/badam – 4 or 5
Pistachios – 4 or 5
Sesame seeds – 2 tbsp

Procedure:

1. Pressure cook the kidney beans, French beans, cluster beans, peas, corn, soy chunks and dates together with enough water and a pinch of salt. Keep aside.
2. Blend together all the ingredients under ‘for powdered nuts’ and place aside.
3. Heat oil in a deep pan and add the cumin seeds, flax seeds, mustard seeds and hing. Let them splutter. You may also add some chana dal and urad dal for good texture.
4. Add the curry leaves, green chilli and onion. Fry till the onions turn translucent.
5. Add the tomato, turmeric and coriander powder. Fry till the tomato turns mushy. Add some water if required.
6. Add the cooked vegetables along with its water, salt to taste. Give a good mix.
7. Add the blended nuts powder and cover with lid and simmer for about 2 minutes.
8. Remove from heat and garnish with coriander leaves.
9. Your high fibre curry is ready.

Note:

1. While pressure cooking the vegetables do not add too much water to them. Add water such that the veggies are just immersed in it.
2. Depending on the heat of your chilli you may add some red chilli powder if needed.
3. You may also add some cashew in the powdered nuts.
4. Do not add too much dates as the dish may turn sweet. In that case add a little bit of tamarind pulp to the curry and simmer for few minutes.

Related Images: