In a world increasingly driven by fast food and convenience meals, there is a growing need to reconnect with traditional, wholesome ingredients that satisfy our taste buds and nourish our bodies. Moringa-Mellow Black-Eyed Bean Curry offers a powerful example of how traditional ingredients can be transformed into a lovely dish that is easy to prepare and packed with nutritional benefits. Whether you're looking to enhance your meals with plant-based proteins, vitamins, and minerals or simply seeking a flavorful dish that supports a balanced lifestyle, this recipe provides insights to help you appreciate the value of wholesome, home-cooked food.
Black-eyed beans, a staple in many cultures, are a nutritional goldmine. They are packed with protein, fiber, and essential minerals like iron and potassium, significantly contributing to a balanced diet. Moringa, often hailed as a superfood, is rich in vitamins, minerals, and antioxidants. Together, these two ingredients form the foundation of a dish that is as nourishing as delicious.
Black-eyed beans, or cowpeas, are celebrated for their nutritional profile. These legumes are a rich source of plant-based protein, making them an excellent choice for vegetarians and vegans. A single serving of black-eyed beans can provide about 8 grams of protein, crucial for muscle repair, immune function, and overall body maintenance.
In addition to protein, black-eyed beans are high in dietary fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels. This makes them particularly beneficial for managing diabetes or maintaining a healthy weight. The beans are also packed with essential minerals such as iron, potassium, and magnesium. Iron is vital for red blood cell production and preventing anemia, potassium helps regulate blood pressure, and magnesium supports muscle and nerve function.
Moringa leaves are a rich source of vitamins A, C, and E, potent antioxidants that protect the body from oxidative stress and inflammation. Vitamin A is crucial for maintaining healthy vision and immune function, while vitamin C supports skin health and wound healing. Vitamin E, on the other hand, is essential for protecting cells from damage caused by free radicals.
Combining black-eyed beans and moringa leaves creates a nutritionally dense and heart-healthy dish. The fiber content in black-eyed beans can lower cholesterol levels, reducing the risk of heart disease. The antioxidant properties of moringa, coupled with the anti-inflammatory effects of the spices used in the recipe (such as turmeric and black pepper), further enhance the dish’s cardiovascular benefits.
This recipe is also highly versatile. You can adjust the spices to suit your taste preferences or dietary restrictions. For instance, if you prefer a milder dish, you can reduce the amount of chili powder or cayenne pepper. Additionally, the dish can be served with steamed rice, flatbreads, or even quinoa for a gluten-free option, making it adaptable to various dietary needs. Try it once, and you'll be hooked!
Serves - 4-5
Preparation time- 15
Cooking time - 30 mins
Total time - 45 mins
Ingredients
Black-eyed beans - 1/2 Cup (raw, soaked overnight and cooked, or canned)
Moringa leaves - 2 oz
Onion - 1 medium
Tomato - 1 Large
Ginger - 1inch
Garlic - 2 cloves
Coriander seeds- 1 tbsp
Fennel seeds - 1 tsp
Black peppercorns- 10-12
Coconut slices- 1/3 cup chopped fresh/frozen
Oil (mustard oil or any cold-pressed oil) - 1 tbsp
Bay leaves- 1-2
Turmeric powder- 1/2 tsp
Garam masala powder- 1/2 tsp
Cayenne pepper or chili powder- 1/4 tsp
Salt - to taste
Cilantro- 2 tbsp chopped
Directions
1. In a small pan, roast coriander seeds, fennel seeds, and peppercorns for 2 minutes over medium-high heat. Coarsely grind the mixture in a mortar and pestle or blender. Set aside.
2. process the chopped coconut and moringa leaves coarsely in a blender with 1/2 cup of water. Set aside.
3. Heat a heavy-based stainless steel pot and add oil. Add the bay leaf and let it sizzle for 20 seconds.
4. Add onions and sauté for 8-10 minutes until golden brown.
5. Add finely chopped or grated ginger and garlic. Sauté for 3 minutes. Add the ground spices, turmeric powder, chili powder, and salt. Stir well.
6. Add the chopped tomatoes and sauté for 5 minutes. Then, add the boiled black-eyed beans.
7. Add the coconut-moringa ground mixture to the pot and mix thoroughly.
8. Add garam masala and 1 cup of water. Stir well, cover with a lid, and let it simmer for 10 minutes.
9. Turn off the stove and enjoy with steamed rice.
Cautions
1. Moringa leaves are highly nutritious but should be consumed in moderation. Overconsumption of moringa can lead to digestive issues, including nausea or diarrhea, especially for those who are not accustomed to it. It's best to start with small amounts and gradually increase the intake as your body adjusts.
2. Although rare, few people are allergic to coconut. You can omit the use of coconut.
References
Bioactive Components in Moringa Oleifera Leaves Protect against Chronic Disease - PMC (nih.gov)
Cardioprotective potential of N,α-L-rhamnopyranosyl vincosamide, an indole alkaloid, isolated from the leaves of Moringa oleifera in isoproterenol induced cardiotoxic rats: in vivo and in vitro studies - PubMed (nih.gov)
Isothiocyanate-rich Moringa oleifera extract reduces weight gain, insulin resistance, and hepatic gluconeogenesis in mice - PubMed (nih.gov)
Antioxidant activity and phenolic compounds in selected herbs - PubMed (nih.gov)
Moringa oleifera Lam: Targeting Chemoprevention - PubMed (nih.gov)
Purification of angiotensin I-converting enzyme inhibitory peptides from a cowpea (Vigna unguiculata) enzymatic hydrolysate - ScienceDirect
Looks Yummy