Is it just me or do you also feel that there is a need to have more balanced meals now a days? Growing up as a kid in 80s, balanced meal was unheard-of, may be no one really cared so much, with time technology evolved and so did science and may be we have learnt how to look after ourselves more.
One of the key resolution I made this year is to focus more on healthy eating (No, it does not mean that I will not eat unhealthy food, but be cautious of including more healthy food in my diet).
With the health in mind, I have started experimenting with protein rich ingredients. As a foodie, good taste is of paramount importance to me and I can not compromise on good taste, hence the challenge to make sure food is tasty, as well as healthy. If these two challenges were not enough, have to make sure its liked by whole family too (which includes kids).
With above things in mind, I curated this recipe of Cannellini Broccoli Vegan curry, where I have used Cannellini beans along with Broccoli and coconut milk.
Lots of people get confused between Cannellini and butter beans and kidney beans. So what is the difference between Cannellini and butter beans? Cannellini beans have traditional kidney shape, they can also be referred to as White Kidney Beans. These are pretty meaty and have earthy flavor and tender flesh, and are often used in Italian dishes and tend to retain their shape and texture well.
Butter beans (or Lina beans) they are the same thing! In the UK they almost exclusively refer to them as butter beans.
Red kidney beans have distinct red color, and dried beans needs soaking to make the beans softer for cooking. Nutritional benefit is almost same in red and white kidney beans, but have different taste. These beans are a good source of dietary fibre and are considered a vegetable protein. These are also low in fat and saturated fat but high in other nutrients, which includes iron, zinc, folate, calcium and potassium. Pretty handy for a person on vegetarian diet!
Going back to the recipe, the whole process of cooking takes about 30 mins (if using pre-boiled white kidney beans), and the recipe is simple too. Saute broccoli, Saute other tomatoes and spices, boil cannellini beans and add the sauted vegetables along with coconut milk.
Below is the step by step recipe of this protein rich delicious vegan curry.
Cannellini Broccoli Vegan curry
- 400 Grams Cannellini beans / White Kidney beans
- 1 Cup Broccoli Florets
- 1 Onion Chopped
- 2 Tomatoes Chopped
- 2-3 Green chillies Make a slit in the centre
- 250 ML Coconut Milk
- 1/2 Teaspoon Salt As per taste
- 1/3 Teaspoon Red Chilli Powder
- 1 Teaspoon Coriander Powder
- 1/2 Teaspoon Garam Masala Powder
- 1/3 Teaspoon Turmeric Powder
- 2 Tablespoon Oil
- Fresh Coriander Leaves For garnishing
- Plum tomatoes For garnishing
- Heat 1 tablespoon oil in a pan and add broccoli florets to it. Sauté them for 5 minutes. Take them out and keep aside.
- Heat rest 1 tablespoon oil in the same pan and add onion to it. Sauté till they turn pink. Add all the spices, fresh chillies and chopped tomatoes now and sauté till tomatoes turn mushy.
- Add Cannellini beans and 1/4 cup of water to it and mix them together. Now add coconut milk and let the curry boil. Once boiling add broccoli florets and cook again for 5 minutes.
- Once it reach desired consistency, switch off the heat and transfer them to a bowl. Garnish with coriander leaves and plum tomatoes and serve hot.
- Using Kashmiri red chilli powder or paprika powder gives nice colour to the gravy.
- You can use other green vegetables too in the curry like beans, capsicum etc.