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High-Fiber Gravy Of Kidney Beans & Turnips

FitGal's picture
Red kidney beans and turnips, cooked together in a velvety gravy, with almost no oil or fat, makes for a very effective and tasty weight-loss recipe. The high fiber content of beans and turnips makes this dish satiating, so that you don't reach out for a snack in-between meals. It is cooked with a handful of ingredients and can be cooked in advance for a busy weeknight dinner.
Ingredients
  Kidney beans 250 Gram ((washed and soaked overnight))
  Turnips 500 Gram ((cut into quarters))
  Onions 2 Medium (Thinly sliced)
  Garlic cloves 5 (finely chopped)
  Salt To Taste
  Kashmiri red chili powder 3 Teaspoon
  Garam masala powder 1 Tablespoon
  Coriander powder 1 Tablespoon (Leveled)
  Olive oil 1 Tablespoon
  Black cumin 1 Teaspoon
  Asafoetida 1 Teaspoon
Directions

Getting Ready
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1. Soak the red kidney beans overnight in twice the amount of water. Throw away the water before you start cooking them
2. Cut the turnips into quarters or halves (depending on their size), after slicing off their top and bottom.
3. Peel and thinly slice the onions.
4. Chop garlic into fine pieces.

Cooking
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1. Take the soaked beans and put them in a pressure cooker along with 5 cups of water and one and a half tablespoon of salt. Pressure cook for 30 minutes (on high heat for 10 min and, thereafter, on low heat).
2. Add the quartered turnips to the pressure cooker and keep aside.
3. Heat one tablespoon of olive oil in a pan. Add black cumin (zeera) and asafoetida to the oil and allow the cumin seeds to crackle for 5 seconds.
4. Add garlic and sauté it for 30 seconds.
5. Add onions and sauté till the onions turn golden brown in color.
6. Now add the remaining salt, Kashmiri red chili powder, Garam Masala powder and coriander powder to the pan and sauté for 3 minutes on medium heat.
7. Add the onion and spices mixture to beans and turnip in the pressure cooker and stir thoroughly. At this stage, you can adjust the consistency of the gravy by adding water to it.
8. Pressure cook the beans and turnip for another 10 minutes and release the pressure immediately after turning the heat off.

Serving
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Pour the beans and turnip gravy into a bowl and serve it hot with boiled rice and salad.

Tips
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1. You can use chopped coriander leaves to garnish the gravy before serving it although it tastes just fine as it is.
2. If you want to serve this dish with chapati or parathas, you can make it thicker by either boiling it for longer or adding less water to it.

Recipe Summary

Difficulty Level: 
Easy
Channel: 
VeganLife
Cuisine: 
Kashmiri
Course: 
Main Dish
Taste: 
Spicy
Feel: 
Velvety
Method: 
Boiled
Dish: 
Gravy
Restriction: 
Vegan, Vegetarian
Ingredient: 
Bean
Interest: 
Healthy
Preparation Time: 
30 Minutes
Cook Time: 
20 Minutes
Ready In: 
50 Minutes
Servings: 
5
Story
The ifood.tv Women’s Day Healthy Recipe Contest gave me the wonderful chance to cook my favorite dish – red kidney beans (Rajma) with turnip (Shalgam) – which is healthy too. Every time I cook this dish, it takes me back to my childhood days, when my grandmother used to cook it for me lovingly. Since my granny passed away two years ago, cooking this recipe gave me a chance to connect with her in spirit, once again. Another reason why I chose to cook this dish is because of its high nutrition value and low-calorie content, which makes it an ideal tool to lose weight. Both kidney beans and turnips are high in fiber, which keeps you satiated long after the meal and regulates your metabolic rate too. Moreover, the dish can be made with minimal amount of oil or fat. In addition, the red kidney beans are known for their high folate, mineral and protein content. Just one cup of cooked kidney beans give you 177% of daily intake of molybdenum, an excellent trace mineral, which forms the basis of the enzyme sulfite oxidase in our body. On the other hand, turnips contain high levels of antioxidants and phyto-nutrients. Turnips are also a good source of fiber and minerals like calcium and potassium, which take care of your digestive system and bone health.
Subtitle: 
Rajma-Shalgam

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