Naila Kanwal

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  • Healthy Red Kidney Beans Gravy | Red Lobia Ka Salan | لوبیہ کا سالن | & Benefits

    Healthy Red Kidney Beans Gravy | Red Lobia Ka Salan | لوبیہ کا سالن | & Benefits

    Benefits of Red Kidney Beans

    Kidney beans carry a great source of manganese that acts as an antioxidant defense for your body as well as plenty of protein which makes them the best substitutes for meat & dairy products.

    According to WHFoods Cooked Red Kidney Beans have:
    • molybdenum  295%
    • folate                58%
    • fiber                 45%
    • copper             42%
    • manganese     38%
    • phosphorus    35%
    • protein            31%
    • vitamin B       123%
    • iron                 22%
    • potassium      20%
    • magnesium    19%

    Kidney beans are known to be a great defense against some cancers , combine that with the awesome powers (including cancer reducing ) of turmeric, mixed with the anti-inflammatory powers of ginger and garlic, Voila ! What a great way to keep your body healthy. So don’t forget to try this recipe !

     

    What you need

    • Red Kidney Beans              1 Cup
    • Water                                    5 Cup
    • Organic Tomato                  1 medium sized
    • Green Chillies (Serrano)   1
    • Onion                                    1 medium sized
    • Ginger/Garlic Paste           1 TBSP
    • Sunflower Oil                       1/2 Cup
    • Cilantro                                 For Garnish

    Spices

    • Red Pepper                         per taste or 1/2 Tbsp
    • Himalayan Salt                  per taste
    • Cumin Powder                   1/2 Tbsp
    • Coriander Powder             1/2 Tbsp
    • Turmeric                             1/2 TSP

     

    Instructions

    1. There are two sizes available for red kidney beans we are using the small size bought at the local south asian grocery store ( it is said that the small size tastes better )
    2. You can soak it overnight if you like you don’t have to but it ll make things easier.You can boil the beans before starting the recipe so its easier to cook  OR you can use a pressure cooker.
    3. Chop Onion
    4. Add Onions to the pot with 1/2 Cup Oil
    5. Fry for 4-5 minutes
    6. Add Ginger/Garlic Paste
    7. Add tomatoes and green chillies
    8. Stir , sprinkle some water if the onions start to stick to the pot.
    9. Add all the spices
    10. Stir and mix well
    11. Add beans and mix
    12. Add water
    13. Securely close your pressure cooker for and leave it for about 25-30 min
    14. If you choose not to use a pressure cooker at this point you can add another cup of water and leave it on stove for 40-50 min.
    15. Add Cilantro
    16. Serve hot with flat bread ( Roti ) and Enjoy!

     

    Watch The Video

     

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