Adzuki Beans with Coconut - Easy & Healthy Recipe !!!
12.7 هزار بار بازدید -
7 سال پیش
-
Adzuki Beans with coconut(Serves 6
Adzuki Beans with coconut
(Serves 6 to 8)
NOTE:
Some Benefits of Adzuki Beans:
- Easy to digest
- A great source of magnesium, zinc, iron, copper, potassium,
fiber, manganese and B Vitamins, such as niacin, thiamin and
riboflavin, adzuki beans contribute to the overall health of the
body.
- Help Manage Diabetes ( adzuki beans are great for helping
manage normal blood sugar)
- Weight Management (can help you eat less and keep you feeling
full longer.The high fiber and protein content of adzuki beans is
the reason you feel satiated longer.)
- A 1/2 cup serving of cooked adzuki beans meets 12 percent of
the daily value for iron, 13 percent of the daily value for
potassium and 35 percent of the daily value for folic acid
------------------------------
why we should soak beans?
Soaking beans for at least 12 hrs is essential in order to remove
the anti-nutrients such as phytic acid and to make them more
digestible. You must discard the soaking water, it is dirty and
contains all the anti-nutrients.
Ingredients:
Adzuki beans - 2 cups
Water
(Clean, wash and soak the beans for 12 to 24 hours.)
Olive oil- 4 tbsp
Chopped onion - 1 big
Chopped tomato - 1 large
Chopped green pepper - 2 tbsp
Bay leaves - 2 or 3
Black pepper - 6
Cloves- 4
Garlic paste- 2 tsp
Ginger paste- 1 tsp
Green chillies - 4 or 5
Turmeric powder- 1/2 tsp
Red chilli powder- 1 tsp
salt- 2 tsp
Coconut milk - 150 ml
Fresh coriander to taste
Method:
Wash, clean and soak the beans soak uncovered for 12-24 hours.
Drain, rinse and place in the pressure cookere with 900 ml of
water.
Cook for 12 minutes in a low heat after the pressure cooker
releases pressure.
In a pan cook the onions with olive oil, bay leaves, black pepper
and cloves. After 5 minutes add the tomato, green pepper, green
chillies, turmeric and chilli powder, salt and cook for 10 minutes.
Add the cooked beans and coconut milk (You may add a dash of
water if the gravy is to thick).
Let it cook for 5 minutes, garnish with fresh coriander and it´s
ready to serve.
You may this with white rice, meat, fish,...
Enjoy!!!
Thank you for watching!!
Don´t forget to Subscribe here:
@cookingwithspices
Follow me on Instagram:
Instagram: cooking.with.spices
Facebook:
Facebook: Cooking-with-spices-413369265748579
Cooking with spices // cooking.with.spices
Credits:
Music by Muhammad Al Muqit
(Serves 6 to 8)
NOTE:
Some Benefits of Adzuki Beans:
- Easy to digest
- A great source of magnesium, zinc, iron, copper, potassium,
fiber, manganese and B Vitamins, such as niacin, thiamin and
riboflavin, adzuki beans contribute to the overall health of the
body.
- Help Manage Diabetes ( adzuki beans are great for helping
manage normal blood sugar)
- Weight Management (can help you eat less and keep you feeling
full longer.The high fiber and protein content of adzuki beans is
the reason you feel satiated longer.)
- A 1/2 cup serving of cooked adzuki beans meets 12 percent of
the daily value for iron, 13 percent of the daily value for
potassium and 35 percent of the daily value for folic acid
------------------------------
why we should soak beans?
Soaking beans for at least 12 hrs is essential in order to remove
the anti-nutrients such as phytic acid and to make them more
digestible. You must discard the soaking water, it is dirty and
contains all the anti-nutrients.
Ingredients:
Adzuki beans - 2 cups
Water
(Clean, wash and soak the beans for 12 to 24 hours.)
Olive oil- 4 tbsp
Chopped onion - 1 big
Chopped tomato - 1 large
Chopped green pepper - 2 tbsp
Bay leaves - 2 or 3
Black pepper - 6
Cloves- 4
Garlic paste- 2 tsp
Ginger paste- 1 tsp
Green chillies - 4 or 5
Turmeric powder- 1/2 tsp
Red chilli powder- 1 tsp
salt- 2 tsp
Coconut milk - 150 ml
Fresh coriander to taste
Method:
Wash, clean and soak the beans soak uncovered for 12-24 hours.
Drain, rinse and place in the pressure cookere with 900 ml of
water.
Cook for 12 minutes in a low heat after the pressure cooker
releases pressure.
In a pan cook the onions with olive oil, bay leaves, black pepper
and cloves. After 5 minutes add the tomato, green pepper, green
chillies, turmeric and chilli powder, salt and cook for 10 minutes.
Add the cooked beans and coconut milk (You may add a dash of
water if the gravy is to thick).
Let it cook for 5 minutes, garnish with fresh coriander and it´s
ready to serve.
You may this with white rice, meat, fish,...
Enjoy!!!
Thank you for watching!!
Don´t forget to Subscribe here:
@cookingwithspices
Follow me on Instagram:
Instagram: cooking.with.spices
Facebook:
Facebook: Cooking-with-spices-413369265748579
Cooking with spices // cooking.with.spices
Credits:
Music by Muhammad Al Muqit
7 سال پیش
در تاریخ 1396/12/18 منتشر شده
است.
12,742
بـار بازدید شده