My darling daughter loves black-eye beans very much; so much that she even eats them without any garnishing – simply boiled. She probably got this from her father (my husband) for whom black eye beans are a must to maintain his fitness regime. So this curry is a regular feature in my household – I usually make it once every week/10 days, if not more.
Nowadays in the fact paced world that we live in, most people will go for the canned stuff. However being a (kind of) fitness personally I don’t like/recommend canned or processed food. Why can’t we simply make time to buy fresh/raw stuff and make it at home – it is quick, and definitely not a rocket science recipe!!
Like most beans, black-eye beans are rich in the best sort of fiber – soluble fiber – which helps to eliminate cholesterol from the body. They are a good source of folate, Potassium, Copper, Phosphorous and Manganese. As a high-potassium, low-sodium food they help reduce blood pressure. Black-eye peas also contain vital nutrients, such as B vitamins, vitamin E and iron – just 1 cup delivers 20 percent of the daily value of Magnesium, Calcium and Iron.
They also supply high quality protein which provides a healthy alternative to meat or any other animal protein. Beans also contain protease inhibitors which frustrate the development of cancerous cells.
The ingredients for Black-eye Beans curry are:
1. Black eye beans : 1 cup
2. Onion : 1 (chopped)
3. Tomato : 1 (chopped)
4. Green chilli : 3 (chopped)
5. Ginger : 1 tsp
6. Garlic : 7 cloves
7. Asafoetida : a pinch
8. Cumin seeds : 1 tsp
9. Mustard seeds (rye) : 1/2 tsp
10. Salt : to taste
11. Red Chilli Powder : 1 tsp
12. Turmeric Powder : 1/2 tsp
13. Coriander Powder : 2 tsp
14. Dry Mango Powder (Amchur) : 1/4 tsp
15. Tamarind Chutney : 1 tsp
16. Oil : 1-2 Tbsp
Method :
Wash / rinse the black eye beans and soak them in water for 4-5 hours (soaking is not essential for black-eye beans, but cooking time can be really shortened if they are soaked in water for a few hours).
Pressure cook the black-eye beans for 4-5 whistles or till they are done.
Heat a pan with oil. Then temper with asafoetida, cumin seed and mustard seeds. When they start to crackle, add garlic and sauté for a minute. Then add onions and sauté till it becomes translucent. Add green chillies and sauté for a minute.
Add tomato and cook till it is done. Now add salt, red chilli powder, turmeric powder, coriander power; mix well and cook for 3 minutes. You will see the oil leaving the spices.
Add boiled black-eye beans in it with 1/2 cup water (use the water in which the beans got boiled). Mix it well and cook covered on medium heat for 3-4 minutes. Now add dry mango powder and tamarind chutney; mix it well and cook for another 2 minutes. Your healthy, spicy black-eye beans curry is ready to be served.
Serve it with chapati, naan or rice.
Insider Tips / Finer Points :
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You may add garam masala (1/4 tsp) to make it more spicy.
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You can make this curry dry or a gravy one – as per your choice. If you need more gravy than add water in it.
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If you are in hurry, you may soak the black-eye beans in hot water for 1-2 hours.
cookingwidjoy 