Beans and Bamboo Shoots

Nepalese Beans and Bamboo Shoots Recipe | Vegetarian Cuisine

Region / culture: Nepal | Preparation time: 30 minutes | Cooking time: 30 minutes | Servings: 4 |

Vegetarian diet

Introduction

Beans and Bamboo Shoots is a delightful recipe that brings together the earthiness of beans and the crisp texture of bamboo shoots, creating a dish that is both nutritious and flavorful. This recipe is a testament to the versatility of simple ingredients, transforming them into a comforting meal that can be enjoyed any time of the year. Perfect for vegetarians and those looking to add more plant-based dishes to their diet, this recipe is not only easy to make but also packed with a variety of spices that elevate the overall taste.

History

The origins of combining beans with bamboo shoots can be traced back to various Asian cuisines where both ingredients are staples. Bamboo shoots have been a part of Asian diets for centuries, appreciated for their crunchy texture and ability to absorb flavors. Beans, on the other hand, are a global staple, known for their protein content and versatility. This recipe is a fusion of traditional and modern cooking techniques, bringing together flavors and ingredients from different cultures to create a dish that is both unique and familiar.

Ingredients

1 cup bamboo shoots
2 cups potatoes, peeled, and cut into 0.5 inch cubes
1 cup black-eyed peas, soaked overnight
1 cup onions, finely chopped
3 dried red chilies
1 tsp cumin powder
1 tsp coriander powder
1 tsp chili powder
1 tsp garlic, minced
1 tsp ginger, minced
0.5 tsp turmeric
0.5 tsp freshly ground pepper
1 cup chicken broth or vegetable broth
1 cup yogurt
1 cup chopped tomatoes
3 tbsp mustard oil
salt to taste
1 tbsp chopped cilantro for garnish

How to prepare

In a saucepan, heat oil and fry dried red chilies until they turn dark.
Add onions and sauté until they become light brown.
Add cumin, coriander, chili powder, ginger, garlic, salt, and pepper.
Fry for 1 minute over low heat.
Add potatoes to the onion mixture and sauté for 5 minutes over medium heat.
Sprinkle water if it starts to burn.
Add soaked beans, bamboo shoots, tomatoes, yogurt, and broth to the potato mixture; stir well.
Bring to a boil and let it simmer for 15-20 minutes.
Cook over low heat until the potatoes are fork-tender and the gravy has reached the desired consistency.
Garnish with chopped cilantro.
Serve with rice or roti.

Variations

For a vegan version, replace the yogurt with coconut milk and ensure the broth is vegetable-based. To add more heat, include fresh green chilies or increase the amount of chili powder.

Cooking Tips & Tricks

To enhance the flavors of this dish, it's recommended to soak the black-eyed peas overnight. This not only shortens the cooking time but also makes the beans more digestible. When frying the spices, ensure the heat is low to prevent them from burning, as this could impart a bitter taste to the dish. For a creamier texture, blend the yogurt before adding it to the pot. Lastly, adding the cilantro just before serving preserves its vibrant color and fresh flavor.

Serving Suggestions

This dish is best served with a side of rice or roti for a complete meal. For a lighter option, it can also be enjoyed with a side salad or steamed vegetables.

Cooking Techniques

Slow cooking the beans and bamboo shoots allows the flavors to meld together beautifully. If using a pressure cooker, adjust the cooking time accordingly to ensure the beans are tender but not mushy.

Ingredient Substitutions

If black-eyed peas are not available, kidney beans or chickpeas make excellent substitutes. Lemon juice can be used in place of yogurt for a tangy flavor.

Make Ahead Tips

This dish can be prepared in advance and stored in the refrigerator for up to 3 days. The flavors often enhance overnight, making it even more delicious the next day.

Presentation Ideas

Serve in a deep bowl, garnished with fresh cilantro and a wedge of lemon on the side. For a festive touch, sprinkle some freshly grated coconut on top before serving.

Pairing Recommendations

A light, crisp white wine or a refreshing lager pairs beautifully with the flavors of this dish. For a non-alcoholic option, a mint or cucumber-infused water complements the meal perfectly.

Storage and Reheating Instructions

Store leftovers in an airtight container in the refrigerator. To reheat, gently warm on the stove over low heat, adding a little water or broth if necessary to prevent drying out.

Nutrition Information

Calories per serving

A single serving of Beans and Bamboo Shoots contains approximately 250 calories, making it a moderate-calorie dish that can fit into various dietary needs. Its balanced composition of carbohydrates, proteins, and fats makes it a nutritious meal option.

Carbohydrates

This dish is a good source of carbohydrates, primarily from the potatoes and beans. A single serving provides approximately 40 grams of carbohydrates, making it a fulfilling meal that can provide the necessary energy for your day. The fiber content from the beans and bamboo shoots also aids in digestion and promotes a feeling of fullness.

Fats

The total fat content in this recipe is relatively low, with most of the fats coming from the mustard oil used for cooking. Mustard oil is known for its heart-healthy monounsaturated and polyunsaturated fats. A single serving contains about 10 grams of fat, contributing to the dish's overall richness and flavor.

Proteins

Beans and Bamboo Shoots is a protein-rich dish, thanks to the black-eyed peas. Each serving offers approximately 15 grams of protein, making it an excellent option for vegetarians and those looking to increase their protein intake without relying on meat.

Vitamins and minerals

This dish is packed with vitamins and minerals, including Vitamin C from tomatoes, Vitamin K, and calcium from the yogurt, and iron from the beans. Bamboo shoots are also a good source of potassium, which is essential for heart health.

Alergens

This recipe is free from common allergens such as nuts, soy, and gluten. However, those with specific dietary restrictions should be mindful of the yogurt (dairy) and ensure the mustard oil is suitable for their diet.

Summary

Overall, Beans and Bamboo Shoots is a nutritious dish that offers a balanced mix of carbohydrates, proteins, and fats, along with a variety of vitamins and minerals. It's a hearty meal that supports a healthy diet and provides essential nutrients.

Summary

Beans and Bamboo Shoots is a flavorful and nutritious dish that combines the best of simple ingredients with a rich tapestry of spices. It's a versatile recipe that can be adapted to suit various dietary needs and preferences, making it a perfect addition to any meal plan. Whether you're looking for a comforting meal on a chilly evening or a hearty dish to share with friends and family, this recipe is sure to satisfy.

How did I get this recipe?

I have a strong memory of the first time I saw this recipe for Beans and Bamboo Shoots. It was a warm summer day, and I was visiting my dear friend Mei Ling in her cozy little kitchen. Mei Ling was an expert cook, known for her delicious and authentic Chinese dishes. As soon as I stepped into her kitchen, I was greeted by the enticing aroma of garlic, ginger, and soy sauce.

Mei Ling had a twinkle in her eye as she handed me a bowl of steaming beans and bamboo shoots. "Try this," she said with a smile. I took a bite, and my taste buds were instantly transported to a world of flavors I had never experienced before. The combination of tender beans and crunchy bamboo shoots, coated in a savory sauce, was a revelation.

I begged Mei Ling to teach me how to make this dish, and she graciously agreed. We spent the afternoon chopping, sautéing, and simmering, as Mei Ling patiently guided me through each step of the recipe. As we cooked together, she shared stories of her childhood in China, where her mother and grandmother taught her the art of traditional Chinese cooking.

Mei Ling explained that beans and bamboo shoots were a staple in Chinese cuisine, prized for their health benefits and versatility in cooking. She showed me how to select the freshest ingredients, from the crisp green beans to the tender bamboo shoots. She also taught me the importance of balancing flavors, combining salty soy sauce with sweet hoisin and spicy chili paste.

As we sat down to enjoy our meal, I marveled at how a simple dish of beans and bamboo shoots could evoke such rich memories and emotions. Mei Ling smiled at me and said, "Food is more than just sustenance. It is a connection to our past, a way to preserve our culture and traditions."

From that day on, Beans and Bamboo Shoots became a regular dish in my own kitchen. I experimented with different variations, adding my own twist with extra garlic or a splash of rice vinegar. Each time I cooked this dish, I felt a deep sense of gratitude for Mei Ling and the knowledge she had passed down to me.

Over the years, I continued to refine my recipe for Beans and Bamboo Shoots, incorporating feedback from friends and family who raved about its flavor and texture. I even entered a cooking competition with this dish and won first prize, much to the delight of Mei Ling, who beamed with pride.

As I look back on that fateful day in Mei Ling's kitchen, I am filled with gratitude for the gift of this recipe and the bond it created between us. Every time I cook Beans and Bamboo Shoots, I am reminded of Mei Ling's wisdom and generosity, and the joy of sharing a meal with loved ones.

And so, this recipe has become more than just a dish to me. It is a testament to the power of food to bring people together, to nourish both body and soul, and to inspire a lifelong love of cooking. In each bite of Beans and Bamboo Shoots, I taste the flavors of friendship, tradition, and a shared passion for good food. And for that, I am forever grateful.