Double protein asparagus bean stew

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I got hungry at work after finishing off my lentil soup. Luckily I work in a company where healthy snacks are aplenty to keep staff fueled all day long. Feeling that hungry wasn’t a good sign. Blame it on the smaller than usual portion I had taken to work.

Beans-yard-long1As I returned home to prepare dinner, the only thought was to use my yard long beans.Temperatures have plummeted so rapidly it feels like winter came back for a short visit. Double protein stew is just what I needed to fill me up & keep me warm. No salads in this apsara’s kitchen tonight 🙂

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Never tasted double protein stew! Then I’m going to go out on a limb and say you haven’t lived yet 🙂  this tasty stew is one that my grandmother used to make for me. Its hearty and fills you up, yet stays light on your insides. I used a touch of spice from memory.

Capture

I also love fresh coconut, but who has the time now to break a coconut and grate it for every meal. Lucky I live in a town where even Walmart carries grated dessicated coconut. At just $1.25 a packet you can’t go wrong with this bargain.

Ingredients
1 cup packed yard long beans
4 tbsp split yellow peas
Spice Paste
½ tbsp yellow split peas
½ tbsp cilantro seeds
¼ tbsp cumin seeds
1 tbsp dry coconut
2 dry red chilies
1 tbsp ginger
Garnish
1 tsp mustard seeds
1 tbsp coconut oil
1 tsp curry leaves
1 tsp urad dal
Pinch hing
Salt to taste

Method

• Wash yard long beans thoroughly and cut very thinly. Steam till lightly cooked and still crisp along with yellow split peas. Set aside.

20150521_192425• Dry roast the spice paste mix. Grind in food processor with ginger and 2 tbsp water till you get a fine paste.

• Heat frying pan. Add coconut oil, then mustard seeds. When they splutter, add urad dal, curry leaves and lastly cumin. Saute till spices are golden brown.20150521_192918

• Toss in yard long beans and yellow split peas. Add 1 ½ cups water. Let beans cook some more. When water starts to boil, stir in ground spice paste. Add hing. Let everything come to a final boil. Turn off stove. Add salt to taste.

• Apsara tip if you like a thicker stew, dissolve 1 tbsp. rice flour in 1 tbsp. water and add to the stew. You can use any other available thickener like arrowroot flour. Just ensure that your thickener has a mild taste. We don’t want the delicious goodness of the stew to be overwhelmed by a side kick thickener 🙂

• Serve with steamed brown rice and some sweet potato crisps. I like a bit of crunchy texture in my food to balance off the smoothness of the stew. If you have baked potato chips that would work equally well.

This is hands down the healthiest stew you would have ever laid eyes on or tasted. Yard long beans or karamani in tamil are available in all grocery stores in Toronto. They are also called asparagus beans. If you live elsewhere, try Chinese grocery stores which has these well stocked. Pick tender and crisp beans for the best double protein stew. Did you get why I called this a double protein stew? Because you get a double shot of protein, one from the beans, the other from the split peas.

Health benefits
20150521_195433Yard beans are low in calories, rich in fibre. They sweep toxic substances from the colon and help to decrease bad cholesterol. They have vitamin C which is great for the immune system. They have tons of nutrients including calcium, copper, magnesium and iron. One of the best sources of folates and Vitamin A, yard beans are beyond just super tasty in this recipe. They are very nutritious.

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Double protein, double yummy right. Try it out. I promise a heaven-reaching-ecstatic culinary experience with your taste buds exploding with this recipe. I can’t wait to hear from you on how you enjoyed this post.

–charuyoga–

5 Comments Add yours

    1. CharuYoga says:

      thank you 🙂 its tasty and good looking …

  1. I like this protein rich soup, thanks for sharing! 🙂

    1. CharuYoga says:

      My fave too 😉 glad you liked it.

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