Heart-Healthy Val Usal
Indulge in the comforting, nutritious flavors of Heart-Healthy Val Usal, a wholesome Indian recipe brimming with plant-based protein and spices. Crafted with sprouted Val beans (field beans) as the star ingredient, this vibrant dish is packed with fiber, vitamins, and antioxidants, making it perfect for cardiovascular health. Sautéed garlic, ginger, and aromatic spices like turmeric and coriander create a flavorful base, while a touch of fresh lemon juice and cilantro adds a refreshing zest. Ready in just 40 minutes, this quick and easy one-pot dish can be served as a hearty vegetarian main course or paired with whole-grain roti or brown rice for a complete, guilt-free meal. Perfect for healthy eating enthusiasts, this recipe is a delicious way to prioritize your well-being!
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Recipe Information
Ingredients
- 200 grams Sprouted Val beans (field beans)
- 1 medium (finely chopped) Onion
- 1 medium (finely chopped) Tomato
- 2 cloves (minced) Garlic
- 1 inch (grated) Ginger
- 1 small (finely chopped) Green chili
- 6 leaves Curry leaves
- 0.5 teaspoons Turmeric powder
- 0.5 teaspoons Red chili powder
- 1 teaspoons Coriander powder
- 0.5 teaspoons Cumin seeds
- 0.5 teaspoons (adjust to taste) Salt
- 2 cups Water
- 2 tablespoons (chopped) Fresh coriander (cilantro)
- 1 tablespoons Olive oil
- 1 tablespoons Lemon juice
Instructions
To sprout Val beans, soak them overnight in water. Drain the water, wrap them in a clean, damp kitchen towel, and leave them in a warm place for 24-36 hours until sprouts appear.
Heat olive oil in a medium-sized pan over medium heat. Add cumin seeds and curry leaves and let them sizzle for a few seconds.
Add the minced garlic, grated ginger, and green chili. Sauté for 1-2 minutes until fragrant.
Add the finely chopped onion, and cook until it turns translucent, about 3-4 minutes.
Stir in the chopped tomato and cook for 4-5 minutes, stirring occasionally, until the tomatoes soften and the mixture forms a thick base.
Add turmeric powder, red chili powder, and coriander powder. Mix well to evenly coat the ingredients with the spices.
Add the sprouted Val beans to the pan and mix gently to combine them with the onion-tomato mixture.
Pour in 2 cups of water and add salt to taste. Stir well. Cover the pan with a lid, and let it simmer on medium-low heat for 15-20 minutes, or until the Val beans are cooked through and tender.
Once the beans are cooked, turn off the heat and stir in freshly chopped coriander and a tablespoon of lemon juice for a burst of freshness.
Serve hot as a light main dish or a side dish, accompanied by whole-grain roti or brown rice for a heart-healthy meal.
Nutrition Facts
Calories |
509 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.6 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2396 mg | 104% | |
| Total Carbohydrate | 76.1 g | 28% | |
| Dietary Fiber | 17.9 g | 64% | |
| Total Sugars | 21.5 g | ||
| Protein | 19.1 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 199 mg | 15% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 1231 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
