Legumes are an important source of vitamin B that is missing most in the western diet. In fact, Vitamin B5 deficiency is common is American’s Diet. One of the best food sources of vitamin B is LEGUMES. Legumes such as Peas, Beans, DhaL,… are needed to add to our daily diets in order to stay healthy and happy.

We need to learn how to add legumes to our healthy diet. When our diet includes legumes, there is more possibility that the body will absorb the required vitamins. The question is how we can add legumes to our daily diet! Actually, we need to learn cooking a recipe to include legumes in our daily meals. 

One of the famous legumes in Indian cooking dishes is DHAL. Here is the recipe for how to cook Dhal:

Required ingredients:

2tbs Ghee ( butter), 1 large onion( chopped finely), 1 garlic clove ( crushed), 1tbs grated fresh ginger root, 1tsp Cummins seeds( ground), 2 tsp coriander seeds( ground), 1/2 dried red chile, 1 inch piece of cinnamon stick, 1 tsp salt, 1/2 tsp ground turmeric, 1 cup split yellow peas( Dhal) soaked in cold water for one hour and drained,  2 cups chopped tomatoes, 1 cup of water, 2tsp garam masala.

1- heat the Ghee or vegetable oil in a large pan, ass the chopped onion, garlic, ginger, and saute for 3-4 minutes until the onion has softened slightly.

2-Add cumin, coriander, chile, cinnamon, salt, and turmeric, then stir in the split peas until well mixed.

3-add tomatoes, with their juice

4-Add the water and bring to boil. Reduce the heat to very low and simmer the split peas, uncovered, stirring occasionally, for about 40 minutes until most of the liquid has been absorbed and the split peas are tender. Skim the surface occasionally with a slotted spoon to remove any scum.

5- Gradually, stir in garam masala, tasting after each addition, until it is your taste, serve hot.

ALOO CHAT Recipe :

Garbanzo beans are one of the legumes family and your body needs it as a great source of vitamin B. Need to learn how to cook Garbanzo beans, Follow the bellow instruction:

This recipe Serves for 4.  Required Ingredients include:

1 cup Garbanzo beans( soaked overnight in cold water and drained), 1 dried red chile, 1 lb potatoes, boiled in their skins and peeled, 1tsp cumin seeds, , 2tsp salt, 1tsp black peppercorns, 1/2 tsp dried mint, 1/2 tsp chili powder, 1/2 teaspoon ground ginger, 2tsp mango powder, 1/2 cup plain yogurt,  a little oil for deep frying.

How to cook Garbanzo beans:

1- boil the garbanzo beans with the chile in plenty of water for about one hour until tender, then drain.

2- Cut the potatoes into 1-inch dice and mix into garbanzo beans while they are still warm. set aside.

3- Grind together the cumin seeds, salt, and peppercorns in a spice grinder. Stir in the mint, chili, ginger, and mango powder.

4- Put a small pan over low heat and add the spice mix. cook, stirring, until the spice gives off their aroma and then remove the pan from the heat.

5- Stir half of the spice mix into the garbanzo bean and potato mixture and stir the other half into the yogurt.

Cook Tips: Add a little bit of lemon juice to balance the sweetness. Click here to watch the video.

Okra, a vegetarian Recipe:

Ingredients: Okra ( one pound), Onion(one), tomatoes( two), potatoes( two), olive oil, spices

First, wash the okras. After drying, cut  it’s top and bottom. Chop the onion and fry with olive oil. Chop potatoes. 

Fry the onion, add spice. Then, add the okra and potatoes. The last is tomatoes. put in low temperature and lid on the top.  Let it cook for 20 min. when it is ready to serve, enjoy. If you like to watch Okra cooking video on my Pinterest, Click here and follow me for more.

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