Friday, 1 July 2011

Butter Beans Curry

Butter Beans Curry

Best way to get low fat protein is consuming legumes, pulses. While butter beans (also called lima beans and double beans) are not a regular in my kitchen, I am trying to explore few recipes with it to see if it can get a nice place on our menu. The main dish for dinner was dosa and I usually make a variety of masala to stuff it to increase the nutritional value. I thought I will make such a masala with the butter beans but had my own doubts about how it will go down with everyone. I then changed plans to make something like a sambar but not quite a sambar. I was not keen on using the usual sambar powder but wanted to get some consistency to the dish. So I chose coriander and chilly and also used potato to thicken. I later realised that the potato was not really necessary as the once I mashed some butter beans, it started thickening by itself. Butter beans has a unique property of being able to detoxify sulphites. Sulfites are preservatives used in a number of readymade food items and also used to preserve dry fruits. Like most beans, it helps reduce cholesterol and also help you by giving energy to burn while keeping the blood sugar stable. It is also rich in iron and also manganese and magnesium. Here is how I made the sambar like curry

¾ cup butter beans
1 onion, finely chopped
1-2 tomatoes, chopped
1 sprig curry leaves
Turmeric powder
1 teaspoon mustard seeds
½ - 1 teaspoon chilly powder (optional)
2-3 tablespoon coriander seeds
3-4 dry red chillies
1 potato boiled (optional)
Salt to taste
Cooking oil

Rinse and soak the butter beans overnight and cook in pressure cooker or if you prefer to retain its shape, boil it on stove top until done

Roast the coriander seeds and dry red chillies, cool and grind to powder

Heat about a teaspoon oil in a saucepan and add the mustard seeds. Once it splutters add the onions and couple of minutes later add the tomatoes, asafoetida and turmeric powder and cook until soft

Mash a few of the beans and add all the beans, some water, curry leaves, potatoes and salt and boil

Add the powdered coriander chilly powder and chilly powder if using and simmer

Serve hot with roti, rice or dosas

1 comment:

  1. Omg, super inviting curry..can have it simply with a bowl of rice or rotis..