Tomato and white Beans Curry

Tomato and white beans are the best healthy combination as both tomatoes and beans are rich in nutrients and less in calories.This curry serves as a good option for people who are on weight reducing programs.

Nutritional Benefits of Tomatoes : These contain less than 20 calories per 100 gm and contains low fat and zero cholesterol. These contain lots of vitamins,minerals,dietary fiber and especially these contain 'Lycopene' which is a flavonoid antioxidant which acts as an anticancer agent, by eliminating the free radicals (which are the main reason for causing cancer) in the body. These also contain high amounts of Vitamin A and C which helps in protecting our eyes and skin from damage. These also contain trace amounts of Iron,folate/folic acid,potassium,calcium, thiamin, niacin , riboflavin,manganese etc.,

Nutritional Benefits of White Beans : Like tomatoes  these White Beans are also rich in nutrients.These are considered as the best foods to control weight ,as these are low in calories and high in dietary fiber which keep us feeling full for longer periods and thus controlling hunger.These are also rich in antioxidants thus helps in preventing cancer. These contain high amounts of protein,which helps in formation of new cells in our body.These are rich in vitaminB9/folate/folic acid so those who are suffering from Anemia should compulsorily include these in diet. These also contain Vitamin B1 or thiamin which helps in proper functioning of brain cells.

For Soaking white beans : 4-5 hrs

Preparation Time : 15 minutes

Yield : 2

Ingredients :

White Beans : 1 cup

Tomatoes : 3-4 medium size

Onions :  1-2 medium size

Red chilli powder : 3 tsps

Jeera/cumin powder : 1 tbsp

Coriander/dhaniya powder : 1 tbsp

Salt : to taste

Oil : 3 tbsps

Coriander leaves/kothmir/kottumbari elegalannu : for garnishing.

 

Method Of Preparation :

1. First soak White beans in water for 4-5 hrs. Then peel the outer layer and keep aside.


2. Cut onions and tomatoes into small pieces.


3. Heat a pan/cooker and add oil into it. Then add onions and fry until they turn slightly brown.


4. Then add tomatoes and beans and stir for few minutes and then add required amount of salt and red chilly powder,mix well.


5. keep the lid and cook till 4 vissils. Remove the lid and add jeera/cumin powder and also coriander/dhaniya powder and cook for few minutes.


6. Dish out and garnish with Coriander leaves/kothmir/kotthumbari elegalannu


7. Serve hot with roti/chapathi/rice.

 

[caption id="attachment_33" align="aligncenter" width="300"] Tomato and White Beans Curry[/caption]

Note :1) Those who want to cook in kadai can boil white beans first, and then add it.

2) If using packed beans, then soak them for longer periods.

3) Nutritional information collected from Google.