Protein packed and nourishing, beans are a great energy booster. In this recipe we have combined the benefits of moong (green gram), masoor (red lentils), chawli (black eyed peas) and matki (moth or dew beans) to make a delicious, healthy veggie mix. High in fibre, low in fat, beans are a great source of vitamins, especially for vegetarians. They are healthy for the heart and promote weight loss too!
Protein packed and nourishing, beans are a great energy booster. In this recipe we have combined the benefits of moong (green gram), masoor (red lentils), chawli (black eyed peas) and matki (moth or dew beans) to make a delicious, healthy veggie mix. High in fibre, low in fat, beans are a great source of vitamins especially for vegetarians. They are ‘heart healthy’ and promote weight loss.
Preparation time: approx. 30 min.
Serves approx. 5 people
INGREDIENTS
- Masur beans (red lentils) (before soaking) 30 g
- Mung beans (before soaking) 30 g
- Matki beans (before soaking) 30 g
- Chawli beans small (before soaking) 30 g
- Peanut oil 80 ml
- Mustard seeds 1.5 g
- Asafoetida (hing) 2 g
- Turmeric (haldi) 1.5 g
- Coconut (fresh)
- Chilli powder 2 g
- Garam masala 4 g
- Jaggery 6 g
- Ginger paste 8 g
- Salt 10 g
- Kokam agal (extract of the kokam fruit) 20 g
- Hot water 600 ml
PREPARATION
- Wash and soak all the beans separately in lukewarm water for 8-10 hours. After draining the excess water, let the beans rest for 8 hours until they sprout.
- Heat the oil in a pressure cooker, add the mustard seeds, hing, haldi, coconut, chilli powder, in the sequence, one after another and roast well.
- Now add all the sprouted beans, mix well and stir-roast for another 5 minutes.
- Add water, salt, jaggery, garam masala and kokum agal. Close the cooker with the lid and cook until 2 whistles.
- Finally, lower the heat and keep under pressure for approximately 10 minutes.
The nutritious mixed beans veggie is ready! It goes well as a snack by itself, with chapatis, parathas and even rice. Protein packed and yummy, it can be a great addition to any holistic meal or when entertaining guests.
Sounds like a lovely new variation which can be added to my new home menu list. This last winter it seemed as though no changes had been made for many years and any lustre of appreciation was starting to fade! Therefore thank you for this.
Hi Nicola
Thank you for your constant encouragement for the Echo!
For you and all the fans of Echo, the recipes published since Dec 2021 are available at the click of a button on this page.
If you are on a desktop/laptop, look at the right side column of the Echo and scroll down to Categories and click on the first item called Anna Yoga Treats.
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Enjoy!