Black beans bread upma

Ingredients

 

1. Whole Wheat Bread – 6 slices
2. Onion – 1
3. Tomato – 1
4. Green Chillies – 2 nos
5. Garlic- 4 pods
6. Ginger-1 inch
7. Black beans - 3 tsp
8. Red kidney beans-2 tsp
9. Turmeric powder – 1/4 tsp
10. Red chilly powder-1tsp
11. Cumin powder-1tsp
12. Curry leaves – a sprig.
13. Green onions
14. Coriander/Cilantro – a handful,
15. Salt – to taste
16. Mustard seeds – 1 tsp
17. Asafoetida – a pinch
18. Oil – 2 tsps

Method

• Soak the beans overnight ,boil soaked beans  with salt and little water  in a pressure cooker
• Crumble the bread using food processor( mixie ),just put bread slices in your mixie jar and grind for min
• Heat oil in a pan  add  mustard seeds and add the asafoetida.
• Add  finely chopped onions, green chillies ,garlic,ginger and curry leaves. Saute till onions are tender.
• Add the tomatoes, and after 2 minutes, add the turmeric powder and salt. Stir well and cook till mushy.
• Add red chilli powder,cumin powder,salt & mix.
• Add the cooked  beans  mix well ,let it boil for 10 min , water to be evaporated .
• Add the crumbled bread, stir well and cook on a medium flame for 4-5 minutes. Remove from flame.
• Garnish with coriander and serve hot.

Health benefits of  beans 

• Black beans are high in protein, so they are an especially good choice for vegetarians and others with diets low in protein.
• Eating black beans can boost your iron intake because these legumes contain 3.6 milligrams of iron per cup.
• Black beans are high in fiber, containing 15 grams in a cup of cooked beans. 
• The level of antioxidants in black beans is about the same as the levels found in apples, grapes and cranberries
• Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes