About:

Hearty, healthy, stew/sambhar  may just be the perfect dish. And given the amount of nutrients a single bowl contains — including a hefty dose of fiber and protein. We especially love the earthy flavors  give the dish and the hit of metabolism-spice that comes from the garlic crushed red pepper. This soup/stew/sambhar is bound to become a regular part of your dinner rotation.

Health Benefits:

Beans are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.

Serves: 4
Preparation time: 15 minutes
Cooking time: 20 minutes (excluding the cooking time of soya)

Ingredients:

• Dry white beans-1/4cup
• Black channa-1/4cup
• Black eye bean-1/4cup
• Yellow moong dal-1/2cup
• Chopped onion-1num
• Tamarind pulp-2tbsp
• Oil-2tsp
• Salt- as per taste
• Turmeric-1/4tsp
• Asafoetida-pinch
• Mustard seeds-1tsp

For grinding:

• Chopped onion-2num
• Tomato-3num
• Garlic-2 cloves
• Sesame seeds-2tbsp
• Red chilli- 4-5 (or more if you like spicy)

Garnishing:

• Chopped coriander-a handful

Procedure:

• Wash and Soak white beans, black channa,black eye bean overnight. After soaking time drain, wash yellow moong and add to soaked soya bean.
• Pressure cook beans and yellow moong by adding enough (approx. 3cups water), salt for 3-4whistles. Allow the steam to escape before opening the lid.
• Combine all the ingredients mentioned under “grinding table” in the food processor /blender and blend it to puree and set aside.
• Heat oil in the non-stick pan add mustard seeds as it splutters add asafoetida, onion and saute until onions are translucent.
• Add ground puree, tamarind pulp to this and cook it for 6-8 minutes on medium high flame.

• Then add cooked beans, moong dal and salt mix well. Add water as per the consistency required and bring it to boil.
• As it boils lower the flame and simmer for 6-8 minutes stirring in between.
• Garnish with chopped coriander and
• Serve hot with rice

Oats and Flaxseed Chapathi

Raagi/Millet flour balls

Note:

• Can personalise by adding veggies/spices as per the taste.
• You can use toor dal