Steamed Bean Cake

Bean Health Benefits-

 Beans have some health benefits that meats don’t. Beans have no cholesterol and very little fat, and they’re high in minerals and fiber. Eating beans may reduce blood cholesterol, a leading cause of heart disease. Because they digest slowly, adding beans to your diet helps keep you feeling full if you’re working on shedding excess pounds".

For More:  http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Bean-Benefits_UCM_430105_Article.jsp

As I am obsessed with beans these days I came up with the recipe Steamed Bean Cake..

Do check my previous post "High Protein dosa".

http://nutritionforasianindians.blogspot.com/2013/07/high-protein-dosa.html

Ingredients:
1 Cup 10 Bean Soup Mix (Sprouts/Costco)
2 Red Chillies (Optional)
2 Tsp Chopped Ginger
Salt to taste

Preparation:

1. Soak Bean Blend for 4 -6 hours.
2. Blend pre-soaked beans, red chillies and ginger to semi thick batter.
3. Add salt. Spray olive oil to the Idly (Indian Rice Cake) moulds.
4. Fill the moulds, run a straight edge spatula across the top to remove excess. 
5. Steam the Bean cakes for 10minutes. let it cool down for 5-10 minutes. 
6. Devour the steaming hot bean cakes with your favorite chutney.
7. Goes well for lunch box.

Recommended Posts: Vegetarian Protein http://nutritionforasianindians.blogspot.com/2014/02/vegetarian-protein.html

Straight talk about soy from Harvard School Of Public Health..

https://www.hsph.harvard.edu/nutritionsource/2014/02/12/straight-talk-about-soy/?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=Nutrition%20newsletter-February%202014%20%281%29&utm_content=

Same Country Different Cultured Foods

Guessing Game - Multiple choice questions, choose your choice of answer and post your comments. The answers will reveal sooner or later.

For Example: 1) Right Answer A, A, A... 2' count weight 55gm Idli has 90 Calories, 19.4gm Carbs and 2.8gm Protein.

Let's start the game..

1) Idli (Rice Cake Made Out Of Urad Dhal, Idli Rava)

2'  Weight 55gm 
Calories   Carbs   Protein
A. 90       A. 19.4   A. 2.8gm
B. 80        B. 22.3   B. 1.9gm

Answer: Calories - 90, Carbs -19.4, Protein - 2.8gm


2) Appam (Fermented Flat Bread Made Out Of Rice and Coconut)

 1' Weight 120gm  
Calories    Carbs             Protein
A. 110       A. 21.2gm       A.4.8gm
B. 214       B. 39.4gm       B. 3.5gm

Answer:  Caloreis -214, Carbs - 39.4, Protein -4.8gm

3) Thepla (Indian Flat Bread Made Out Of Wheat Flour, Curd, Spices and Oil)

1' Weight 75gm
Calories   Carbs             Protein
A. 215       A. 28.7gm      A. 7.2
B. 86         B. 11.5gm       B. 6.3

Answer: Calories -215, Carbs -28.7gm, Protein -7.2

4) Dhokla (Gujarati Snack Made Out Of ChickPea Flour, Spices, and Curd)

2' Weight 40gm
Calories   Carbs         Protein
A. 68        A. 8.8         A. 3.1
B. 35        B. 5.9         B. 2.6

Answer: Calories- 68, Carbs- 8.8, Protein-3.1

Source: Dr. Mohan's Atlas Of Indian Foods
              Madras Diabetes Research Foundation

Post your comments..

Vegetarian Protein

 American Institute for Cancer Research - AIC 

shared

1/2 cup Cooked Quinoa        - Calories 114, Protein 4.01gm 

2 oz Tofu (Firm Silken)        - Calories  35,  Protein 3.91gm

1oz Tempeh                           - Calories 56,  Protein  5.16gm

1 Tbs Organic Peanut Butter - Calories 190, Protein  8gm

1/4c Cooked Black Beans     - Calories  55,   Protein 3.62gm

1/2 c Chickpeas                      -Calories  143, Protein 5.94gm

1/4 c Kidney Beans               - Calories  54,   Protein 3.36gm

1/2 oz Almonds                       Calories 82,    Protein 3.01gm

Nutrition For Asian -Indian Shared Vegetarian Protein for all Indian foods (All the Values Are Per 100gms )  -  

1. Rice Bran                          -Calories 393, Protein 13.5 
2. Wheat Germ                     -Calories 397, Protein 29.2
3.  Bajra                                  -Calories 361, Protein 11.6
4. Barley                                 -Calories 336, Protein 12.5  
5. Lentils                                -Calories 343, Protein 25.1
6. Khesari dhal                      -Calories 345, Protein 28.2
7. Moth Beans                        -Calories 330, Protein 23.6 
8. Soya Bean                           -Calories 432, Protein 43.2
9. Almonds                             -Calories 655, Protein 20.8 
10. Watermelon Seeds           -Calories 628, Protein 34.1
11. Peanuts Roasted               -Calories  570, Protein 26.2
12. Cashews                              -Calories  596, Protein 21.2
13. Garden Cress seeds           -Calories 377, Protein 25.3
14. Cumin Seeds                       -Calories 356, Protein 18.7
15. Fenugreek Seeds                -Calories 333, Protein  26.2
16. Poppy Seeds                        -Calories  408, Protein 21.7
17. Yogurt 4oz (Plain low fat) -Calories 80,   Protein 6.547

Recipe For Indian Masoor Soup:

Ingredients:

 Indian Masoor (Whole Lentils)     - 1/2 Cup (Pre-Washed)

 Diced Choice of onions                 - 2Tbs

Turmeric powder                             - 1/4th tsp

 Indian Ghee/Butter/ Choice of Oil  - 2 Tsp

Tamarind Pulp (History of allergies to Tamarind Pulp can substitute to 2 Tsp of Cranberries or 1 tsp freshly squeezed lemon juice)         - 1/2 tsp

 Water                                              - 2 cups

 Chopped Cilantro/ kale leaves      - 1 Tsp

 Salt to taste

For Seasoning

 Mustard Seeds             -1/2 tsp

 Cumin Seeds               -1/2 tsp

 Minced Garlic Cloves - 2'

 Sprigs Curry leaves     -3'

Thai Chillies                -2'

 Method:

1. In a pressure cooker pan heat 2 tsp of ghee.

2. Add the seasonings, let the seasonings splutter.

3. For the seasoning add pre-washed lentils with two cups of water, turmeric powder and cook for 2 -3 whistles.

4. Flavor the cooked lentils with salt and tamarind pulp (optional). Cook for one minute.

5. Add lemon juice and garnish with cilantro or kale leaves.

5.. Enjoy simple, easy high protein soup.

Veggie Cheat Cooking Sheet- 

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