Sanjivani Black Eyed Peas cooked with Ayurvedic spices

Health Benefits:

Black eyed peas are a good source of Protein, Iron, Folate, B complex vitamins, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Thiamine, and fiber.  It is easy to cook, easy to digest and palatable. A high fiber content helps reduce the risk of developing diabetes and also helps lower blood cholesterol levels, which in turn reduces the risk of heart disease. The glycemic index of beans is low as they have complex carbohydrates which do not increase the blood glucose levels very fast. Addition of spices increases anti-oxidative properties, helps digestion, prevents flatulence, and improves satiety. Avoiding overcooking helps reduce destruction of heat sensitive amino acids. It is important to note that some cold pressed oils may be added to the cooked beans to reduce flatulence.

Ingredients:

• Black eyed peas -1 cup

Spices:

• Cumin seeds -½ teaspoon
• Asafetida -1 pinch
• Curry leaves -5-6 (Optional)
• Turmeric -½ teaspoon
• Cilantro powder -1 teaspoon
• Chili powder -½ teaspoon, more if preferred hot
• Black pepper powder-1-2 pinches
• Garam masala -1-2 pinches
• Brown sugar solids/ jaggery if desired-1 teaspoon
• Cilantro , finely chopped-5 branches
• Ginger , grated-¼ inch or ¼ teaspoonful of dried ginger powder
• Salt to taste or about ½ teaspoon as desired and based on health condition/s
• Lime juice -1 teaspoon

Liquids:

• Avocado oil or Canola oil-3 tablespoons
• Water-2-2 ½ cups, add water 1 cm above the soaked bean line (If cooking outside, need 3 or more times the amount of beans.)

Cooking Instructions:

Option 1 – Benefit- Saves time

• Add 1 tablespoonful of oil, in a cooking pot which can fit into the pressure cooker and put the pan on medium flame.
• As the oil gets heated, add cumin seeds which will start to splatter, avoid burning them.
• Add asafetida, neem leaves, turmeric, cilantro powder, black pepper, garam masala, chili powder, crushed ginger, beans, and water.
• Add salt to taste.
• Put the cooking pot in the pressure cooker and set it for 10 minutes
• Open the lid when safe and remove the pot
• Use potato masher or a spatula to crush some of the beans to make the gravy thicker

Option 2– Color preservation is better

• Pressure cook the black eye peas in a cooking pot which can fit into the pressure cooker for 10 minutes
• Once the pressure is released from the pressure cooker, remove the tender beans.
• Add 1 tablespoonful of oil in a cooking pot for tempering on a medium flame.
• As the oil gets heated, add cumin seeds which will start to splatter, avoid burning them.
• Add asafetida, neem leaves, turmeric, cilantro powder, black pepper, garam masala, chili powder, crushed ginger, beans, and ½ cup of water and let it boil on a low flame for 5 minutes.
• Once the pressure is released from the pressure cooker, remove the tender beans, and add them to the above heated spice mix.
• Use potato masher or a spatula to crush some of the beans to make the gravy thicker and stir the beans and turn the stove off.
• Add salt to taste, mix well.

Common steps:

• Add the remaining 2 tablespoons of uncooked oil to the beans.

Garnish with finely chopped cilantro.