After a long hiatus, I dipped back into my Indian cookbook by Balkejar et al. to create a dish for a family medicine potluck. I wanted to make something that wasn't carbohydrate-full, like most of the fare for potlucks. This dish, while having its problems, certainly fit well into the rest of the foods presented and got eaten entirely, although no one commented on it to me. Overall I found it rather too strong and wished that the flavors of the ginger and the garlic were less overpowering, although admittedly the combination was rather interesting. In the future I might half the amount of the spices (as well as the salt-- too much), or substitute a smaller amount of powdered ginger and garlic salt for the actual ginger and garlic. I used fresh green beans, which are my current favorite fresh vegetable, and cooked for the same amount of time with nice effect. The green beans were cooked but still a bit crunchy at the end, just how the Robber would like them. I also omitted the red chile, and seeing as how it was spicy enough without it, didn't feel the loss. Furthermore, I found the kidney beans somewhat superfluous. Like all recipes like these, the proportions are probably best played with to find something most satisfactory to you, but following the original recipe will yield a tasty-- if strong--vegetable product.
Ingredients:
1 tsp. oil
1/4 teaspoon mustard seeds
1 medium red onion, diced
1/3 cup frozen corn kernels
1/4 cup canned red kidney beans, drained
6 oz. frozen green beans
1 fresh red chile, seeded and diced
1 garlic clove, chopped
1-inch piece fresh ginger root, finely chopped
1 T. chopped fresh cilantro
1 tsp. salt
1 medium tomato, seeded and diced, to garnish
Directions:
1) Heat the oil in a karahi, wok, or heavy pan for about 30 seconds, then add the mustard seeds and onion. Stir-fry for 2-3 minutes.
2) Add the corn, red kidney beans, and green beans. Stir-fry for 3-5 minutes.
3) Add the red chile, chopped garlic and ginger, cilantro, and salt and stir-fry for 2-3 minutes.
4) Remove the pan from the heat. Transfer the vegetables to a serving dish and garnish with the diced tomato.
Nutritional Notes
Serves 4-- per serving:
84 cal energy
3.44 g fat
0.50 g saturated fat
11.13 g carbohydrate
2.70 g fiber
Ingredients:
1 tsp. oil
1/4 teaspoon mustard seeds
1 medium red onion, diced
1/3 cup frozen corn kernels
1/4 cup canned red kidney beans, drained
6 oz. frozen green beans
1 fresh red chile, seeded and diced
1 garlic clove, chopped
1-inch piece fresh ginger root, finely chopped
1 T. chopped fresh cilantro
1 tsp. salt
1 medium tomato, seeded and diced, to garnish
Directions:
1) Heat the oil in a karahi, wok, or heavy pan for about 30 seconds, then add the mustard seeds and onion. Stir-fry for 2-3 minutes.
2) Add the corn, red kidney beans, and green beans. Stir-fry for 3-5 minutes.
3) Add the red chile, chopped garlic and ginger, cilantro, and salt and stir-fry for 2-3 minutes.
4) Remove the pan from the heat. Transfer the vegetables to a serving dish and garnish with the diced tomato.
Nutritional Notes
Serves 4-- per serving:
84 cal energy
3.44 g fat
0.50 g saturated fat
11.13 g carbohydrate
2.70 g fiber
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