Long Beans or String Beans with red chillies

Long green bean is mostly popular in Asian cuisine. Growing up I used to eat this in stir fry's, soups and as curries.This is very nutritious and is available during summer months . Long bean is very easy to prepare ,just cut it in 1/3 inches long and blanch it for 3 to 4 minutes ,then place it ice water or run it under cold tap water to stop it from cooking.



Ingredients
2 cups of long bean ( cut in 1/3 inches long)
1/2 of sliced onions
3 cloves of garlic minced
5 chopped red chillies
4 tablespoons of water
1 tablespoon oil
salt to taste

Preparation

1.Blanched the long bean for 4 minutes then run it under cold water.

Method
1.  Heat oil in a pan ,add in onion and let it cook for few minutes,then add in chillies and garlic.
Cook it for couple of minutes and then add in beans  and salt.Mix it everything together
2.Add in water,cover and cook it on low heat until it it cooked to your desire,
3.Serve over rice or with roti or just serve it as a side to roasted fish or chicken.

Kale with Cannelli Beans

Kale is  supper nutritious  ans is widely available during this cold months.Kale is really easy to prepare and it can be prepared in many different ways.Cannelli beans is good for  diabetic people since it regulates blood sugar and it also helps prevent heart disease.I cooked kale with cannelli  beans because I really need to eat healthy since I recently had a procedure done for my heart.I try to come up easy and simple recipe that is also healthy for my body. Try this recipe out and please let me know the outcome and if you have any heart healthy recipe please let me know.

Ingredients
1 bunch kale
1/2 cup cannelli beans.
1 teaspoon minced garlic
1/4 teaspoon chilli flakes
2 Serrano peppers
1/2 of an  onion chopped
1/4 teaspoon grated nutmeg
1 tablespoon water
1 tablespoon oil
1/4 teaspoon cumin seeds

Preparation
Wash and clean kale.Take the leaves off the stem and cut in roughly.
Rinse beans if using from the can

Method
1.Heat oil add in cumin,let it pop the add in onion and cook it for a couple of minutes than add in garlic,pepper and cook it for another minute.
2.Add in kale ,mix i,t let it cook for couple of minutes then add in beans  with chilli flakes salt , nutmeg and water.Cover and it let for few minutes.
3.Serve with roti ,paratha or with rice.

Butternut Squash soup

Fall is here ,the weather is bit cold  and soup is one of the most comfort food .Butternut squash is rich in fiber and it also good for heart , as well as it regulates blood sugar. This  fall veggie is  cooked in many ways such as curry ,soup,used in paratha  or simply roasted and used in salad.Butternut squash soup is very healthy and tasty and is very easy to cook.I came up with this recipe after I was told by my cardio doctor to include lots of vegetables in my diet.Hope you would try this out and don't forget to leave me a comment.

Ingredients

2 cups chopped butternut squash
1 medium carrot chopped
1 Serrano pepper
1/4 teaspoon red chilli flakes
1 celery stock roughly chopped
1/4 cup chopped onion
1 teaspoon minced garlic
salt to taste
1 cup vegetable stock
1 tablespoon cilantro roughly chopped
Few mint leaves roughly chopped
oil
1 tablespoon lemon or lime juice

Method
1. Heat oil in a pot,add in all the veggies,onions,garlic,red chilli flakes,pepper and salt.
2. Mix everything together and then add in stock and cover and let it cook until all the veggies are cooked through.
3 Add in cilantro and mint and cover ,turn off the stove.
4 .When a little cool add the soup into the blender and blend it until smooth.Add in lemon juice.and serve with sandwich or crackers.