INSTANT POT STUFFED RED KIDNEY BEANS PARATHA – 5 INGREDIENTS WITH CINNAMON APPLE MUFFINS .

Instant Pot Stuffed Red Kidney Beans Paratha – 5 Ingredients with Homemade CINNAMON APPLE MUFFINS . 

 I cooked Red kidney Beans to prepare Rajma Masala . My kids are not interested to eat with rice and want something different for afternoon Lunch . So I thought of  preparing wraps and cooked the stuffing in Instant pot as I already have cooked Beans. If your Kids doesn’t like to eat Rajma Masala ( Red Kidney Beans Curry) try these wraps. One is enough and keeps them full till Dinner time even if they go for Playground. I prepared the stuffing in INSTANT POT . Prepare the stuffing in your free time and just stuff in Whole grain or Whole wheat wrap ( Homemade or store bought) before you serve. No need of any Ketchup or sauce. They taste good on their own. With Cucumber slices and Home made Cinnamon Apple Muffins. 

RECIPE LINK for  APPLE CINNAMON  MUFFINS :

Recipe Link :

https://vegetarianhomestylecooking2015.wordpress.com/2017/07/20/Apple 

INGREDIENTS: 

1. Cooked and Chopped  Red Kidney Beans – One measuring cup

2. Vegetables :  Potato – 4 ( Cubed) , Onion – Medium ( Chopped ) , Crushed Garlic – 6 cloves , Ginger – small piece ( Crushed ) , Green chilli Paste – 3 , Red Pepper flakes – 1/2 tbsp to 1 tbsp , Green Bell Pepper – Medium ( Chopped )  and One chopped tomato .

3. Spices – Red chilli Powder , Coriander and Cumin Powder , Garam Masala – 1/2 tbsp

4. Salt and Turmeric – 1/4 th tbsp

5. Finely Chopped Coriander and Mint leaves

METHOD :

1. Turn Instant Pot on saute mode . When warm add Oil . Splutter Mustard seeds , Cumin seeds . Add crushed garlic , Ginger , Green chilli paste and Red pepper flakes . Add Onions and Chopped Bell pepper  . Season with salt and Turmeric. Mix well. Close with glass lid . Mix in between .

2. When Onions are Brown add cubed Potato , Cooked and Chopped Red Kidney Beans , Red chilli powder , Coriander and Cumin powder. Add chopped tomato . Mix well .

3. Close lid . Manual 4 minutes. NPR . Open the lid . Mash the potatoes .

4. Add Garam Masala and Finely chopped Coriander and Mint Leaves.

5. Taste for Salt and Spices and add accordingly .

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RED KIDNEY BEANS WRAP FOR LUNCH/DINNER

Red Kidney Beans Wrap for Lunch/Dinner

 Easy to prepare for Lunch/Dinner . One wrap is enough . Satisfying and filling till next meal. It almost taste like a Chaat in a wrap.This Wrap is a very easy recipe that you can Prepare for Lunch or Dinner if you have Dosa Batter ready . As we eat Idli or Dosa or Uttapam for Breakfast I always have Dosa Batter in my refrigerator. Comes in handy to prepare quick Lunch/Dinner . Actually Wraps are prepared with Tortilla . I thought of trying with Dosa Batter . New to try and no need to roll chapathi . Try to prepare a little thick Wrap , so it will hold the Ingredients. Chop the vegetables and Cook the Beans and Potato ahead of time , so it will be easy to prepare wraps. Don’t forget to drizzle Coriander chutney and Date Tamarind Chutney . Adds extra taste . It is filling and you won’t crave for anything till Dinner time.

Adding beans to your diet may improve Blood sugar balance , reduce risk of chronic diseases and protect overall health. Red Kidney Beans starch is called slow release Carbohydrate . It digestion takes longer and it causes lower and more gradual rise in blood sugar than other types of starch. Low in GI which means how foods affect the rise in blood sugar after a meal. Red Kidney Beans are known as Rajma in India and they are important part of a vegetarian diet due to their excellent protein content. The protein is incomplete and should be paired with carbohydrates .Before consumption Kidney Beans should be soaked properly and Cooked properly. Several studies have linked bean consumption with lower risk of overweight and obesity . Source : HM

            Here is the Simple recipe with everyday Ingredients from your Pantry.

     NOTE :With  Lentils Dosa Batter or Wheat Rava Dosa Batter  or Oats Rava Dosa Batter 

Recipe for 3 .

Preparation time :15 Minutes  and Cooking time : 15 Minutes

INGREDIENTS:

1. Dosa batter – 1 Cup( Urad dal -1/2 cup , Green Moong Dal , Yellow Moong Dal and Channa Dal – 1/4 th cup and Brown Basamati rice – 1 Cup ) . Soak for 3 hours . Grind in the evening and Ferment Overnight. Batter stays good for 3 to 4 days in the refrigerator)

                     OR WHEAT FLOUR -1/2 cup  and Semolina – 1/4 th cup  or OATS – 1/2 cup  AND SEMOLINA – 1/4 th cup  . If you don’t have Dosa batter . 

 FERMENTED DOSA BATTER :

2. Chopped Vegetables – Onion, Tomato, Bell Pepper and Finely Chopped Coriander 

3. Cooked Red Kidney Beans – 1 Cup ( Slightly Mashed)

4. Potato – 1 ( Boiled and Mashed)

5. Date and tamarind Chutney , Coriander Mint Chutney

6. Red chilli powder , Coriander and Cumin powder , Garam Masala , Salt

7. Oil – 1 tbsp 

METHOD : 

1. Chop Onions, Tomato , Bell pepper and Coriander.

2. Mash Potato, Red Kidney Beans and Mix with Spices . Check for Salt and Spices and add accordingly .

3. Heat a Pan on Medium High heat . When pan is warm enough Grease the pan with Oil . Pour a Big Spoonful of Batter and spread in Circular motion. Drizzle Oil over edges.

4. When the bottom is light brown flip and brown the other side for a Minute.

5. Flip the Dosa and Sprinkle Chopped Vegetables and Red kidney Bean Potato mixture. Switch off the stove . Drizzle Coriander and Mint Chutney , Date and Tamarind Chutney . Fold from both sides . Transfer to a Serving plate.

Serve Warm for Lunch /Dinner