India has many superfoods to offer to the world. Though Plants like Turmeric and Indian gooseberry are widely recognized and used, few nutritious foods are still neglected and underutilized. Horse gram is one of those plant foods. Horse gram (Macrotyloma uniflorum), mainly used as cattle fodder, has various therapeutic use. Its nutritional benefits are numerous. It is packed with proteins (20-25%), vitamins, and minerals like Iron and molybdenum. It can help to control obesity, regulate menstruation, and may prevent kidney and bladder stones. In my household, horse gram is my grandma's super-secret to relieve constipation. Though it contains antinutrients like phytates and polyphenols, cooking and sprouting can primarily reduce it. I treasure many family recipes of this humble lentil. Here, I am going to share horse gram with green beans. I soak, cook and grind it with coconut and other spices. Its consistency looks more like refried beans. My family enjoys it like a side dish or spread for wraps. Sometimes we add few veggies to it and make patties.
Preparation time: 30 mins
cook time: 20 mins
Total time: 50 mins
Green beans- 1 cup (chopped)
Horse gram - 1 cup (dry)
Grated coconut- ¼ cup (fresh or frozen)
Cumin seeds- 1 tsp
Red chili -1 (optional)
Mustard seeds- ½ tsp
Onions (medium) – 1 (finely chopped)
Oil – 1Tbsp (any cold-pressed)
Turmeric powder – 1tsp
Lemon juice - 1 tbsp.
Salt- As per taste
Soak the dried beans in warm water overnight or for 6-8 hours.
Drain out the water, wash the beans, and put them in a pressure cooker with about 2- 3 cups of water. Let the beans cook for 3-4 whistles.
If you want to boil them in a pot, add enough water and let the beans simmer till done.
Drain out excess water from the cooked lentil.
Add lentil to the blender. Add cumin, grated coconut, and chili. Blend it roughly. ( We are not looking for very smooth consistency)
Heat oil in a heavy-based pot over medium heat. Add mustard seeds and let them splutter.
Add chopped onion and stir fry till it becomes soft and translucent.
8. Add green beans and cook for 5 mins.
9. Add salt and turmeric and mix it well. Cook beans till it is done.
10. Add lentil- coconut paste to the pot.
11. Mix it well. (at this point, you can adjust the salt).
12. Add water (Adjust the consistency)—Cook for two more minutes.
13. Squeeze lemon juice.