Broad Beans Curry

Broad beans curry is made from nutritious broad beans (also known as fava beans).

Broad beans offer a multitude of health benefits. They are an excellent source of plant-based protein, making them ideal for vegetarians and vegans, while their high fiber content promotes digestive health, regulates blood sugar levels, and aids in weight management by promoting feelings of fullness. Additionally, broad beans are nutrient-dense, providing essential vitamins and minerals such as folate, manganese, copper, phosphorus, magnesium, and iron, which are crucial for overall well-being. The fiber-rich and potassium- and magnesium-packed nature of broad beans also contributes to heart health by lowering cholesterol levels, regulating blood pressure, and reducing the risk of cardiovascular diseases. Furthermore, their antioxidant properties, including flavonoids and polyphenols, help protect cells from oxidative stress and reduce inflammation in the body, while the combination of fiber and protein aids in stabilizing blood sugar levels, making them beneficial for individuals with diabetes or those seeking to manage blood sugar levels.

Broad beans curry is a popular dish enjoyed in many places worldwide. In India, it’s a favorite in both the north and south and is often served with rice or roti. The Middle East also loves using broad beans in stews, salads, and dips like ful medames. Mediterranean countries like Greece, Italy, and Spain have their own tasty recipes using broad beans, like fava bean puree and soups. Even in Europe, broad beans are used in various dishes like soups and casseroles. So, whether you’re in India, the Middle East, the Mediterranean, or Europe, you’ll find people enjoying broad beans in delicious and different ways.

Ingredients: 

• 500 grams broad beans (also known as fava beans)
• 1 onion, finely chopped
• 1 tomato, finely chopped
• 1 teaspoon mustard seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1 teaspoon red chilli powder (adjust to taste)
• 1/2 teaspoon garam masala (Optional)
• Salt to taste
• 2 tablespoons oil
• Water as required

Instructions:

1. Wash the broad beans and trim the ends. Remove strings and chop them into Small sized pieces.
2. Heat oil in a pan and add mustard seeds until they splutter.
3. Sauté chopped onions until they turn golden brown, then add 1 chopped tomato
4. Once the tomato is cooked add water
5. Add the chopped broad beans and add all the spices – 1 teaspoon red chilli powder, 1/2 teaspoon turmeric, 1 teaspoon coriander powder and 1/2 teaspoon garam masala(Optional)
6. Cover and cook on medium heat for 15-20 minutes until beans are tender, Keep stirring it in between.
7. Adjust salt and spices to taste if required
8. Garnish with fresh coriander leaves and serve hot with rice or roti.

Broad beans can be made in various ways. In this recipe we have used less oil and we are letting the broad beans boil in water which makes it a healthier version. You can also fry the broad beans in oil and add the spices once the beans are cooked properly. This process requires more oil.