Karamani (Black Eyed Beans or peas) are also called as Cow Beas. All varieties of cowpeas are very good sources of vegetarian protein. Black-eyed peas also carry good amounts of dietary fiber. Black-eyed peas are gluten-free food items. They are particularly preferred as gluten-free food. In Tamil Nadu, they are called Karamani and used in various recipes, including being boiled and made into a salad-like Sundal (often during the Ganesh Chaturthi and Navratri festivals). We are going to see how to make this very healthy dish here.
All varieties of cowpeas are very good sources of vegetarian protein. Black-eyed peas also carry good amounts of dietary fiber. Black-eyed peas are gluten-free food items. They are particularly preferred as gluten-free food. Cowpeas are excellent sources of several B-complex vitamins. Adequate folate in this diet around conception and during the pregnancy may help prevent neural-tube defects in the babies. Further, cowpeas are incredible sources several essential minerals. 100 g of dry beans contain copper-94%, iron-107%, manganese-66%, phosphorus-61%, selenium-16%, calcium-11%, and zinc-31%. Both copper and iron take part in the production of blood cells in the human body. Black-eyed peas, therefore, being rich in copper and Iron minerals can be a part of anemia treatment diet regimen.
Ingredients:
Karamani (Black Eyed Peas) – ¾ cup
Grated Coconut – ¼ cup
Oil – 2 tbsp
Mustard Seeds – 1 tsp
Onion – 1 (finely chopped)
Green Chillies – 2 (sliced)
Curry Leaves – from 1 sprig
Grated Ginger – 1 tsp
Red Chilli Powder – ¼ tsp
Asafoetida – 1 pinch
Coriander Seed Powder – 1 tsp
Garam Masala – ½ tsp
Chopped Coriander Leaves (Cilantro) – 2 tbsp
Salt – to suit one’s taste
Method:
Soak Karamani in hot water. Let it soak for at least 3 hours. Drain the water. Cook the Karamani in a pressure cooker in medium flame for 3 to 4 whistles with 3 to 4 tbsp of water and a little salt.
Heat the Oil in a Kadai. Add Mustard Seeds. When they crackle, add Onion, Green Chillies, Curry Leaves, Ginger and Asafoetida. Sauté till the Onion turns translucent. Add Chilli Powder, Coriander Seed Powder and Garam Masala. Roast them for a minute in low flame.
Add the cooked Karamani along with the water. (Water should be very little). Mix well and cook for 2 minutes. Ensure that the moisture remains. Let it not become too dry. Add the grated Coconut. Stir for 2 minutes in low flame.
Add chopped cilantro and mix well.
You can make this tasty snack any day. Avoid Onion if you are preparing on special days like Navratri etc.
Note:
If you do not have the time to soak the Karamani, you can follow a different method. Dry roast the Karamani for 2 minutes in medium flame. Wash the Karamani and cook it in a pressure cooker with required salt and water.
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