My next-door neighbor often complains, “We don’t eat enough greens like you guys do.” Some of my friends often complain, “We are not having enough protein in our diet.”
Usually they turn the blame on to their native culture and say that their American or Indian food doesn’t have enough of something or the other. See, for them, the fault is not with their eating habits; rather it is of the culture/cuisine. It’s always a surprise to me, when I hear that Indian food (particularly vegetarian) doesn’t have sufficient protein content. It is a big myth for me. People often have a mental picture in their minds, which shows only meat products when they think of protein. Since in our Indian food we don’t consume as much meat as our American counterparts do, we tend to think that we are not getting sufficient protein.
Different types of lentils, legumes, some fresh vegetables (like the one below) contain high quality protein and so do chicken, egg and milk. Poor cooking/eating habits or lack of nutritional information about the ingredients that we use might be the main reason for complaining I think. Though we studied about these nutritional values in our school days, we tend to forget them very easily, it seems.
As I am writing these posts in my blog, I am learning a lot more about the nutritional values of the vegetables. One very important vegetable that is rich in minerals and protein is ‘Indian Broad bean’ or ‘Chikkudu‘. This is one of the very tasty vegetables available for us, here in US and the recipe shown below is a simple and traditional way of making a stir-fry curry with it.
Indian Broad Beans, Chikkudu Kaya
Recipe:
15 to 20 Indian Broad beans – ends trimmed and cut or teared into 1 inch pieces.
1 medium sized onion – finely sliced
4 green chillies and 1 teaspoon of coconut – made into smooth paste
¼ teaspoon of turmeric
½ teaspoon of salt or to taste
For popu or tadka:
1 tsp of peanut oil
1 tsp each of – mustard seeds, cumin, minced garlic and few curry leaves
Bring a pot half filled with water to a boil. When the water is at dancing stage with bubbles and everything, add and cook the cut broad beans pieces for two minutes. That’s it, don’t overcook and drain them into a colander. If the broad beans are very tender, then you can skip this step and proceed like below.
Heat peanut oil in a sauté pan. Add and toast the popu ingredients. Add and sauté the finely chopped onion for few minutes until they soften. Stir in green chilli-coconut paste and turmeric. Sauté for another 2 minutes. Add the broad bean pieces, stir in salt. Cover and cook the curry on medium-low for about 5 minutes or until the pieces are tender. Serve hot with rice or with chapati.
Indian Broad Bean Stir-fry with Chapati ~ Our simple Meal Today
Recipe source:Amma
Indian broad beans are avialable in Indian grocery shops here in US, almost year round.
Indian broad beans in Peanut Sauce – Recipe
