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6. Transfer to a serving dish and garnish with cilantro. Serve with rice or flatbread.

NOTE: To cook in a skillet: Follow step 1 above. Combine drained beans, 6 cups of water, salt, and turmeric. Add ¼ teaspoon baking soda. Bring to a boil on medium-high heat. Skim off the foam after about 5 minutes with a large slotted spoon. Reduce heat and simmer for 40 to 50 minutes, until the beans are very soft. Follow steps 3 to 6 to finish cooking.

NUTRITION INFORMATION PER SERVING:

Calories: 158; Total Fat: 7 g (Saturated Fat: 1 g);

Carbohydrate: 19 g; Protein: 6 g; Fiber: 5 g;

Sodium: 378 mg

GF, LF

Adzuki Beans

Chori

SOAK: 4 hours or longer

PREP : 10 minutes

COOK: 40 minutes

MAKES: 8 servings

SERVING SIZE: ½ cup

Adzuki beans look like small kidney beans, but they have a distinctive flavor. I find these beans have a milder and sweeter taste than kidney beans. Serve it over rice or with flatbread.

1 cup dry adzuki beans (chori)

5 cups water

1 teaspoon salt

½ teaspoon turmeric

PASTE

¼ cup tomato sauce or 1 cup tomatoes,

chopped

¾ cup onion, chopped

2 teaspoons ginger, peeled and chopped

1 teaspoon garlic, chopped

1 teaspoon green chiles, chopped, or to taste

1 tablespoon poppy seeds, optional

1 teaspoon cumin seeds

2 teaspoons ground coriander

2 tablespoons canola or vegetable oil

½ teaspoon garam masala

2 tablespoons chopped cilantro

1. Wash beans in 2 to 3 changes of water. Soak for 4 hours or overnight. Drain the water.

2. (For best results, cook in a pressure cooker. To cook in a skillet, see Note below.) In a pressure cooker, add beans, 5 cups water, salt, and turmeric. Cover with a lid and put the pressure weight in place. Once pressure develops, reduce heat and cook under pressure for 15 minutes. Cool the cooker until the pressure is removed. Open the lid carefully. Check beans for tenderness. The beans should be soft and mash easily with a spoon against the side of the pan. The liquid will become red from the beans.

3. While beans are cooking, combine tomato sauce, onions, ginger, garlic, green chiles, poppy seeds, cumin seeds, and coriander in a blender container. Grind to a smooth paste. If needed, add 1 to 2 tablespoons of water to grind the onion.

4. In a nonstick frying pan, add the ground onion masala. Cook over medium-high heat, stirring occasionally, until all the water evaporates. Add the oil and continue cooking until the onion masala colors and is thick enough to draw away from the sides and bottom of the pan in a dense mass.

5. Add the onion paste to the boiled beans and stir thoroughly. Bring to a boil and reduce heat to a simmer for 10 minutes. Stir in garam masala.

6. Transfer to a serving dish and garnish with cilantro.

NOTE: To cook in a skillet: Combine the soaked, drained beans, 6 cups water, and salt. Add ¼ teaspoon baking soda. Bring to a boil. Reduce heat to a low boil and simmer for 40 to 50 minutes, until beans are very tender. Continue to follow steps 3 to 6.

NUTRITION INFORMATION PER SERVING:

Calories: 122; Total Fat: 4 g (Saturated Fat: 0.5 g); Carbohydrate: 18 g; Protein: 5 g; Fiber: 4 g;

Sodium: 294 mg

GF, LF

Black-Eyed Peas and Potatoes

Aloo-Lobhia

PREP: 10 minutes

COOK: 15 minutes

MAKES: 6 servings

SERVING SIZE : ½ cup

When I’m in a hurry, I love to prepare this satisfying and hearty dish. I use frozen or canned black-eyed peas; by the time the rice is cooked, so are the peas. Serve these over rice, or with flatbread.

1½ tablespoons canola or vegetable oil

½ teaspoon cumin seeds

¾ cup onion, finely chopped

1 teaspoon ginger, peeled and grated

1 cup tomatoes, chopped, or 3 tablespoons

tomato sauce

½ teaspoon turmeric

1½ teaspoons ground coriander

½ teaspoon cayenne pepper, or to taste

1 tablespoon almond butter or almond meal

1½ cups frozen or boiled black-eyed peas, or

1 (16-ounce) can black-eyed peas, drained

and rinsed

1 cup potatoes, peeled and cut into 1-inch

pieces

¾ teaspoon salt, or to taste

2 cups water

½ teaspoon garam