Thursday, 24 May 2012

White Beans in Spicy Garlic seasoned gravy (TingalAvare Bendi in Konkani)

White beans, also known as white navy beans, offer extraordinary health benefits. They are loaded with antioxidants and provide a good supply of detoxifying molybdenum. They are also a good source of fiber and protein and rank low on the glycemic index. They help regulate fat storage in the body. What's more, white beans deliver a good supply of magnesium, a mineral with multiple health benefits.
It is also known as "TingaLavare" in Konkani and Kannada.
Here is a konkani delicacy made from White beans called

"TingaLavare Bendi".
Since "Bendi" is a spicy dish in konkani cuisine, i have used lot of red chillies to get the authentic taste.
However, you can alter the number of red chillies according to your palate.

Serves 3
Ingredients :
White Beans - 100 gms
Coconut - 1/2 grated or 1 cup coconut milk
Dry red chillies - 10
tamarind - 1 small piece

For seasoning :
Oil - 1tsp
Garlic - 8 cloves - crushed lightly along with skin
Method :
Boil the white beans along with water in a pressure cooker for about 20 minutes till they are soft.
 Roast red chillies. Grind them along with coconut, tamarind and 1 cup water to form a smooth paste.
Now take a heavy bottomed pan, add the ground paste, 1 cup water and the boiled white beans and bring to boil.
Now keep a seasoning pan on the other stove, add the oil and fry the crushed garlic till golden.Now pour over the boiling curry. Serve hot with steaming rice. 

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