Jack and the bean stock healthy snack recipe

Jack and the Bean stock

Healthy Snack

Healthy Eating!

I love my tea time snack. And am always on a hunt for new and healthy snack & tiffin options for my little monsters. All play makes them needing more energy and i need super energy and healthy meals for them. And when you get both in one dish…you have a very happy Me. So you enjoy your Tea and let the kids get the needed energy with this next recipe …
JACK & THE BEAN STOCK…..

Yes! This is the Name of my recipe.

Why is this a Super Snack –These little sticks are full of protein, calcium,Vit-a,Vit-b12,Vit-d,Potassium,Magnesium,Dietary Fiber and etc.

Why this recipe –A few Days back I was reading about the various beans and pulses. I am very fond of kidney beans right from childhood days, as long as I remember. But that was because I could leave any delicacy for a platter full of Rajma/Chawal.I loved the flavor and especially which was my mother’s preparation. But I recently discovered that Kidney Beans are too part of the Super Food List. They have been listed as WORLDS HEALTHIEST FOODS.

Amazing!

If you wish to know more about the health benefits of these red beans, Google and you will find links where you’ll find everything about their numerous benefits. After reading that, I  headed to my kitchen to make something interesting and adding to the nutritional value of these magical beans by adding my favorite vegetables to them. Enhancing the flavor and filling my kids platter with another yummy and healthy snack. Here’s how you’ll make these bean stock and make Jack happy!

Ingredients:

Red kidney Beans: 2 cups

(Soaked, boiled with salt, turmeric, cardamom, cinnamon)

Potato:  1 Big (boiled and peeled)

Crushed fresh garlic:  6 cloves/ 1 tbsp.

Salt:  ½ tsp.

Black Salt: ½ tsp. or to taste

Green Chilies: 1 chopped (optional)

Peanuts:  1/4^th Cup (powdered)

Cabbage:  1/4^th cup finely chopped

Broccoli: 3- 4 florets finely chopped (no stems) / 1/4^th cup

Green Capsicum:  1/8^th Cup or 2-3 tbsp. finely chopped

Yellow Capsicum:  2-3 tbsp. finely chopped

Bread slice (whole-wheat bread): 1 slice (churned to crumbs in a mixer) fresh

Method:

1. Soak the kidney beans overnight .In the morning sieve the water and fill fresh water in a cooker, add salt, black cardamom, turmeric powder, cinnamon stick (about ½ inch) and pressure cook up till 3 whistles or till cooked.
2. Sieve the water and let the beans cool completely.
3. Now,mash the beans nicely,add mashed boiled potato,all chopped vegetables,crushed peanuts,seasoning and fresh bread crumbs.
4. Mix everything well together.
5. Refrigerate this mixture for about 15-20 minutes.
6. Now,shape them into thick sticks .Take a small portion in your hands.Roll them vertical between your palms and flatten them by pressing between your hands.Now, shape the sides nicely with your fingers and start frying.
7. Heat a pan or a griddle,put 1 tbsp. olive oil and start frying your sticks.Turn and cook on both sides.Remember do not put too much oil .Keep adding little oil as needed.
8. Serve hot with Mint Sauce or tomato Ketchup.

Enjoy your Jack and the Bean stock with a cup of Tea/Coffee. Add these to the Kids tiffin and see the lovely smile on their face.