Wednesday, December 29, 2010

Butter Beans Pulav - A healthy Perspective

I always end up making Gravy or Sundal with the Double Beans . Wanting to make something different i decided on a Pulav with it and a host of other ingredients. 
Double Beans are legumes - they are a type of Lima Beans or Broad Beans that needs to be soaked in water well before cooking. It looks like this---




This flavorful pulav was a revelation !




Here's my take on this Pulav---


What goes :-


Grains/Legume/Veggies/Herbs
  • Rice - 2 cups
  • Double Beans (boiled) - 1 cup
  • Capsicum (chopped) - 1 medium sized
  • Onions (sliced) - 2 to 3 
  • Scallions tuber ( chopped) - 1 to 2
  • Tuber of Leek (chopped) - a handful
Spices n Others
  • Fennel Seeds - 1 tsp
  • Mace (crushed roughly) - as required
  • Cardamom Seeds - 2 to 3 pods
  • Ginger & Garlic Paste - 1 tbsp
  • Biryani Masala - 1 tsp ( it was a coarse powder of Peppercorns, bay leaves, cinnamon )
  • Salt - to taste
  • Butter - 1 tbsp
  • Vegetable Stock - 3 cups (use water if you don't have veg stock)
  • Cream of Coconut Milk - 1/2 cup
For Garnish :-
  • Coriander Leaves & Scallion Leaves (finely chopped) - a handful
  • Sliced onions (deep fried) - little
How:-

It is very important to soak Double Beans in water for atleast 6-8 hrs. Wash the soaked beans well and pressure cook with required water till they are soft and tender. Along with the boiled beans get the other ingredients ready !


In a thick bottomed pan, add butter and as it melts let the fennel seeds splutter. To it add mace and the seeds of cardamom. Stir well for some time. Now add the ginger- garlic paste and saute till the raw smell evaporates.




Now add the sliced onions along with the chopped scallion and leek tubers and saute well. Add the capsicum and stir fry for a few minutes. 








I had a little Biryani Masala and decided to use it. Add the masala powder, salt and saute. If the mix is getting very thick and sticky add water ( i added a little water from the boiled beans). 


Add the double beans and mix well. 



In the meanwhile wash the rice well and drain it. Mix it along with the sauteed veggies/herbs.


An opened pack of Coconut Milk called for my attention and i decided to empty the contents to the rice. It was roughly 1/2 cup. Mix well Now add Vegetable Stock (follow the link to find how to make veg stock) or water as required to cook the rice. 







Close the lid of the pan and let it cook in a low/medium flame till 15 minutes or till the rice is done. Garnish the rice with chopped coriander & scallion leaves . Further dress it up with fried onions






Serve Hot with accompaniments of your choice.




Enjoy !

Sending this recipe to Torview's Food Palette Series - White

Also linking this to priya's MLLA # 30 event announcement by Susan



This also goes to Girlichef's Hearth N Soul Hop - Vol 28


hearthandsoulgirlichef

29 comments:

  1. Love it... a beautiful one point meal.... love the presentation...

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  2. Great way to put the beans in pulav. Balanced and tasty too.
    Season's greetings and best wishes for a happy new year.

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  3. Love this combo, sounds yummy!

    http://treatntrick.blogspot.com

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  4. Innovative and yummy pulao..so inviting

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  5. Yummylicious and rich as well. Loving it..

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  6. Pulav looks delicious. Nice and healthy one.

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  7. Protein Packed Pulav!!Looks yumm

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  8. Nice pulav!
    Naan ithuvarai intha beans vaanginathe illainga!next time vaangiduven.thanks for the recipe!

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  9. Delicious pulav love the vathal on the side.

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  10. thank you for linking this delicious combination

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  11. Very rich and colorful pulav..A healthy meal in itself..

    Gayu
    http://ensamayalarangam.blogspot.com

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  12. Wow..that is protein packed n delicious..love the recipe!

    US Masala

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  13. protein riched pulav n liked ur recipe.

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  14. I am very much looking forward to preparing more Indian dishes in the coming year. We love the aroma of herbs and spices turning into curries. This dish that you prepared with what you had on hand sounds delicious!

    Happy New Year!

    Best,
    Bonnie

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  15. thats a mouthwatering dish dear....

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  16. Such a delicious combo of flavors. Now I want to run out and get some double beans (despite the snow). Thanks for sharing with the Hearth and Soul hop.

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  17. Your Pulao looks so inviting will be trying this out soon.

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  18. Awesome pulav and healthy! You do have a great blog and detail instructions..love it!

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  19. Looks delicious! I love these kind of pulavs.

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  20. Wow!! Superb display Priya! Pulao looks very healthy.

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