Thursday, November 7, 2013

Tepary Bean Green Masala

TEPARY BEAN GREEN MASALA
Since ancient times Tepary Bean- high in protein and fiber -  has been the staple food grown by the native Indians in south western parts of United States and Northern Mexico. The sturdy bean is drought resistant and was cultivated along with corn and squash.
This method of cultivation was known as the Three Sisters agriculture. The three together make a balanced meal of high nutritive value.
I like this bean because it is easily digestible and has a low glycemic index.


INGREDIENTS
Tepary Bean - 1 cup
Onion ( Chopped ) - 1 cup
Green chillies ( chopped ) - 1 tsp
Fresh ginger ( Chopped ) - 1 tsp
Coriander leaves ( chopped ) - 2 cups
Cumin seeds - 1 tsp
Collard greens ( Chopped ) - 2 cups
Salt - 1 tsp
Sesame or Olive oil - 2 tbsps

METHOD
1. Soak the bean overnight.
2. Drain and cook the soaked bean in an open vessel with enough water till done. It can also be pressure cooked until it gives out three whistles. The bean should not become mushy.


3. Grind onion, green chillies, ginger,coriander leaves and half of the cumin seeds together into a paste.
4. Heat oil in a pan and add the remaining cumin seeds.
5. When the cumin seeds splutter add the ground masala and fry till it emanates a pleasant aroma and till the oil comes out.


6. Add the chopped Collard greens and salt and saute till the leaves wilt.


7. Stir in the cooked beans, add a cup of water , cover and simmer till the greens are done.
8. Switch off when the masala thickens.


Enjoy the Tepary Bean Green Masala as it is. It tastes good with rotis and steaming hot rice too.

2 Post your Comments:

Priya Suresh said...

Very nutritious and delicious masala..

Anonymous said...

Great Healthy dish amma

-ASR