Page 44 - Seniors Today - May21 Issue
P. 44
A simple recipe that requires minimum Everybody enjoys a bowl of mashed
effort and can be made out of any beans of potatoes and stir fry veggies but have you
your choice. All one has to do is prep some ever tried mashed black beans with stir fry
barbecue sauce at home, you can also use veggies on the side? A recipe that is quick
the store-bought barbecue sauce for this to make and delicious to eat, packed with
recipe. nutrients and minerals.
Kashmiri rajma aka red kidney beans Black beans aka kaale sem are very good
have an earthy flavour to it and the outer for bone health, regulating blood sugar
skin is firmer than chitra rajma. Hence it levels and great for weight loss.
is important to cook these beans correctly Pro tip
because if they are under cooked or Kalimiri aka black pepper is good for gut
partially cooked that could cause stomach health. It contains properties that improves
related issues. digestion and eases flatulence. Use freshly
Pro tip ground kalimiri to season the dish, this
Chakr phool aka star ainse helps keep spice loses its efficacy when cooked hence
the stomach calm. It contains relaxation the emphasis on using freshly ground
properties that can treat gas and flatulence. pepper.
Preparation Preparation
• Soak these beans overnight, due to its • Soak the beans over night or for 4-5 hours
thicker skin it takes longer time to soften and pressure cook it, for this dish beans
• Pressure-cook the beans for 20 minutes have to be mushy
with some water, one star anise aka chakr • In a saucepan sauté finely chopped white
phool and salt onions till they are translucent, add a tsp
• Once the beans are cooked properly in of – garlic powder, ginger powder and
a saucepan add some oil, temper finely continue sautéing
chopped onions and a cup of barbecue • In a separate bowl mash the beans and
sauce add the sautéed mixture to it
• Mix it well and bring it to simmer, the dish • Marry the mixture well and season it with
will have a thick consistency salt and freshly ground pepper
• Serve it warm with some gluten free toast • Serve it with some stir fry veggies on the
or add to your burrito side
Mashed Black Beans aka Kaale Sem Black Bean Brownies
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