Interactive, Inc. | Mani Chari
Indian Vegetarian Cooking
By Mani Chari
Beans and legumes are excellent ways of obtaining fiber, protein, B-complex vitamins, omega-3 fatty acids and complex carbohydrates. In addition they have no cholesterol and the soluble fiber in beans lowers cholesterol. Beans and legumes are an excellent source of calcium along with green leafy vegetables. As an added benefit to the nutrients and fiber, beans and legumes are also low in fat and calories. They also combine well with all grain and vegetable dishes.
Soaking the beans overnight prior to cooking them helps to break down the starches and make it more easily digestable. Soaking them also decreases cooking time and improves the taste and texture. Also avoid drinking fluids during meals as that will help your digestive system to absorb the increased intake of fiber.
Slowly digested starch in beans, peas and legumes allows for more time for the digestive enzymes to break them into sugars. This in turn allows for a stable release of their natural sugars for energy. Therefore there is no dramatic rise and fall of your blood sugar.
The following recipe is very nutritious and delicious.
1 cup Kidney Beans
4 cups of Water
1 Large sized Onion (cut them into small pieces)
1 Large clove of Garlic (cut into small pieces)
3 Large Tomatoes (cut into small pieces)
1 small (1") piece of Ginger (mince)
4-6 Black peppercorns (crush the pepper)
Celtic Sea Salt (to taste)
3 Stems of Cilantro (chop)
1 teaspoon of Cold Pressed Olive Oil
Pinch of turmeric
You can eat this with rice, bread or just by itself. You can make extra and keep it in the refrigerator. Heat only the amount you are going to eat each time.
Enjoy the Chili!!Mrs. Mani Chari is a professional Indian classical dancer and musician. She introduced Indian vegetarian cooking at a University in Ohio and has taught cooking classes in San Diego and Los Angeles. She offers cooking classes where she teaches the cooking techniques and explains the health benefits of the spices and nutritional benefits of the dishes. Mrs. Chari can be reached at (619) 275-8073 or please visit their website at http://www.charicenter.com.