Pigeon peas are a legume, with a remarkable nutritional proteins; protein, dietary fibre, vitamins, minerals and antioxidants. Not to mention, they’re low in saturated fat, cholesterol, and sodium – making them – like other legumes – a healthy substitution for meats.
Eating legumes (beans, lentils, chickpeas, peas), as a source of fibre and plant based protein, may help to keep blood sugars in check, prevent some types of cancers, and support a healthy gut and heart. And if that isn’t enough of a push to enjoy legumes more often, they’re also good for the planet – with a low carbon foot print.
Bharazi (Pigeon Peas) Bhatt
Eating legumes (beans, lentils, chickpeas, peas), as a source of fibre and plant based protein, may help to keep blood sugars in check, prevent some types of cancers, and support a healthy gut and heart. And if that isn't enough of a push to enjoy legumes more often, they're also good for the planet - with a low carbon foot print.
Ingredients
- 1 cup rice,washed and soaked for 1/2 hours
- 1 fresh tomato,finely chopped
- 1 fresh small onion
- 250 grams potatoes,peeled and quartered
- 100 grams pigeon peas,tinned or frozen
- 1/2 cup oil
- 1/3 pkt coconut cream
- 2 sticks of cinnamon
- 2 pods of cardamom
- 2 cloves
- 1 teaspoon cumin seeds
- 1/2 teaspoon garlic paste
- 4 whole green chillies
- 1 teaspoon coriander/cumin powder
- 1/2 teaspoon turmeric
- salt to taste
- coriander leaves to garnish
Instructions
- Heat the oil in a saucepan
- Add the cardamom, cinnamon slicks, cloves and cumin seeds and never viith a lid
- When they splutter add the onions arvi fry to a light brown colour
- Add tomato, garlic, turmeric, green chillies, satt and coriander/cumin powder
- Fry for 5 minutes and add the pigeon peas and potatoes. Cook until all oozes out
- Add coconut cream dissolved In 1'A cups of hot water. Mix well
- Bring to the boil and add the drained rice
- Mix well and cook on high heat for 5 minutes
- Simmer on low heat until the rice is cooked and liquid is absorbed
- Gamish with coriander leaves before servingN.B. Can use black-eyed peas (chore) instead of pigeon peas
