Field beans are known as mochai in tamil. Fresh field beans are available in plenty at the local markets during winter season. I bought these fresh, delicious field beans in Bangalore.
Field beans are one of the rich sources of vegetarian protein as it contains all the nine essential amnio acids. It is also rich in calcium, potassium, magnesium and dietary fibre. It can be used in many day to day recipes like sambar, rasam, poriyal, kootu, kurma, sundal, salads and variety rice. One can even get more creative and make hummus or sandwich spreads too.
Ideal way of getting maximum nutritional benefits from food is by using seasonal foods that are grown locally and available in the local markets. Using seasonal and locally available vegetables and fruits is budget friendly and very healthy too. So, go ahead and plan your day to day meals using seasonal vegetables.
Two days back, I made a variety rice using field beans and carrot for lunch. It is a one pot meal, whole some, delicious and like all my other recipes, very easy to make using the basic ingredients available in our kitchen. in our kitchen. I used my pressure cooker to make this rice, but one can use an electric rice cooker, instant pot or even a heavy bottom pan. It is a complete meal by itself and can be served with some raita (thair pachadi) and papadam or chips.
Ingredients
| Ingredient | Quantity |
| Seeraga samba rice | 1 cup |
| Fresh field beans | 1 cup |
| Grated carrot | 1 cup ( tightly packed) |
| Onion | 1 big |
| Chopped ginger | 1 tbsp |
| Chopped garlic | 1 tsp |
| Water | 2 cups |
| Butter | 1& ½ tbsps |
| Turmeric powder | ½ tsp |
| Red chilli powder | 1 tsp |
| Coriander powder | 2 tsps |
| Cumin powder | 1 tsp |
| Dry mango powder | 1 tsp |
| Bay leaf | 1 |
| Cinnamon stick | 1 inch |
| Star anise | 1 |
| Chopped coriander leaves | 2 tbsps |
| Author | Anuradha Balasubramanian |
| Preparation tim | 1o mins |
| Soaking time | 10 mins |
| Cooking time | 10 mins |
| Portions | 4 |
| Cuisine | South Indian |
| Key words | One pot meal, variety rice, field beans |
Method
- Wash and soak the rice for 10 mins in 2 cups of water.
- Peel, wash and finely chop the onion.
- Heat a pressure cooker. Add the butter.
- Once the butter melts, add bay leaf and cinnamon stick. Saute for few seconds and the add chopped onion and saute till it turns pink.
- Add the field beans, saute again and the chopped ginger and garlic. Continue to saute for few seconds.
- Add grated carrot, all the masala powders mentioned and mix well. Cook for few seconds.
- Now, add the soaked rice along with the water and salt.
- Mix well, close the cooker and cook till one whistle.
- Switch off the gas. Wait for 5 to 6 mins for the steam to subside.
- Release the remaining steam, take off the cooker weight and open it carefully.
- Gently fluff the rice to separate the cooked rice.
- Garnish with chopped coriander leaves and serve the rice hot with raita and papadam.
Notes
- Basmati rice, boiled rice, raw rice, little millet or kodo millet can be used instead of seeraga samba rice.
- Vegetables like beans, cauliflower, capsicum, green peas can also be added along with grated carrot.
Nutritive value per portion
| Nutrient | Quantity |
| Energy/ calories | 268 kcal |
| Carbohydrates | 46 gms |
| Protein | 6 gms |
| Fat | 5.7 gms |
| Dietary fibre | 5.5 gms |
| Calcium | 43 mg |
| Magnesium | 39 gms |