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Foodie - Spicy Butter Beans

Foodie - Spicy Butter Beans

Author: Kasia Yoko
Date: 2017-03-31

For all those considering a plant based diet, beans are an essential component of a healthy balanced diet. Carnivores get plenty of protein from their diets, because meat is exceptionally rich in complete protein. But vegetarians must take care to get adequate complete protein from plant sources. For this, most rely on beans, legumes, nuts, and soy products, such as tofu.

So here is a trusted and easy recipe for you to share with your family and friends. I use the dry beans and soak them overnight in lots of water but it is absolutely fine to buy the cans.

For your curry:

2 cups Butter Beans

2 Onion

2 Garlic minced

teaspoon Turmeric powder

1 teaspoon Chilly powder

2 teaspoon Coriander powder

2 Tablespoon Oil

teaspoon Mustard

1 sprig Curry leaves

tablespoon Chopped coriander leaves

Salt and water as per needed.

This is what you will need to do:

1. Wash and cook the butter beans in plenty water with a bit of turmeric powder and salt. It will take about four hours.

2. Chop the onion and mince the garlic and set aside.

3. Heat a pan, add oil, then put the mustard and let it splutter, add minced garlic and curry leaves, saute them in medium flame.

5. Add the chopped onions and saute till it turns translucent. Add salt to taste, turmeric powder, chilly powder and mix well.

6. Add the chopped coriander leaves

7 Serve with salad and rice or roti.

Its also fabulous served as a bunny chow!

Remember! Beans may get a bad rap for making people gassy, but that's no reason to cut them out of your diet. Experts recommend you consume up to3 cups of the legumesa week—because they are so good for your health. And the more you eat, the less likely you are to have tummy trouble.

Beans contain both soluble and insoluble fiber, so they work double to keep your digestive system running smoothly. The first slows down digestion, which gives you that full feeling, and the second helps preventconstipation.

On top of being high in fiber, most beans also score low on the glycemic index, a ranking of foods based on how they affect blood sugar.

In addition to belly-filling fiber, beans are loaded with protein, another nutrient that curbs cravings. "Because the protein and fiber in beans delay stomach emptying, you feel fuller longer and have a delayed return of hunger," Sass says. While many people turn to meat for their protein fix, most don't realize that beans are stocked with the nutrient too. A half cup of cooked black beans for example contains nearly 8 grams of protein. Even better, the low-fat nature of beans makes it easier for you tolose weight.

So try my recipe and tell me what you think!