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Thursday, 13 June 2013

Butter Beans Poriyal

Butterbeans PoriyalThis BUTTER BEANS PORIYAL is very similar to my Gobi Mutter Masala, soft butter beans cooked in a spicy coconut based curry.

Butter beans are high in fibre, protein, vitamins and minerals. Did you know that half a cup of butter beans contain the same amount of protein in one egg??! The beans are packed with vitamins and minerals especially iron, magnesium, manganese and folic acid. They also contain phytochemicals,which may play a role in cardiovascular protection and cancer prevention. One of the phytochemicals in butter beans, saponin, may have antifungal, antibacterial, cancer – fighting and cholesterol – lowering effects.

Whoa am not a dietician by profession, but thanks to “Google”…Anyway, coming back to the recipe. It’s very easy to cook and it compliments well with rice, roti or even dosa and idiyappam.

Serves 3

You Will Need:

A Cup of Butter Beans, Boiled Soft
2 Medium Sized Onions, Finely Chopped
1 Large Tomato, Roughly Chopped
Some Finely Chopped Coriander Leaves
1/2 Cup of Bean Stock / Water, A Little Less or More
Salt to Taste

For Coconut Paste:

3 tbsps Grated Coconut, Fresh / Dry
1/2 tsp of Fennel Seeds
A tsp of Cumin Seeds
1/4 tsp of Turmeric powder
1 1/2 tsp of Chilli Powder / Store Bought (I prefer Homemade)

For Tempering:

1/4 tsp of Mustard Seeds
1/2 tsp of Cumin Seeds
Few Curry Leaves
3 tbsp Oil

The Cooking:

Blend all the ingredients together along with little water / bean stock to make a smooth paste.

Heat oil in a saucepan and crackle mustard seeds, cumin seeds and curry leaves. Then add the onions and saut̩ till they turn a golden brown followed by the chopped tomatoes. Cook for 2 Р3 mins on high and add the coconut paste, stirring well to combine. Add salt and tumble in the butter beans and add the water / stock. Cook covered on low heat for 10 Р15 mins or until the excess water has evaporated.

Finally sprinkle the coriander leaves and stir.

Serve hot with roti or hot steamed rice.


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Happy Cooking!

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