Avarekalu Husali
Avarekai/Avarekaayi is a type of bean that to my knowledge is popular in Southern India, mostly Karnataka and parts of Tamil Nadu. However, we love this beans and during the season it used to be part of all 3 meals per day, in my in-laws place. Earlier the season would last few months in winter, starting from December, but they are now available almost throughout the year. However, its distinct flavorful and aroma is at its best during winter and is referred to as 'sogadu avarekai'. Every year during the peak season, very popular "Avarekai Mela (Fair)" happens in Bangalore, where a host of dishes made from Avare kaayi are available, ranging from rotti, snack items like chakkuli/kodubale to obbattu, a sweet dish. Although we prepare several dishes from Avarekai, husali with ubbu akki rotti is most preferred. This recipe is common in the malnad regions. I learn from my niece that shelled avarekaayi/Flat beans is available in Sydney as well !
Category : Karnataka Side Dish
INGREDIENTS :
Avare kaalu : 2 measures, peeled, tender, green beans
Oil : 5-6 tbsp
Onion : ~2 measures, finely chopped
Green chillies: 10-12, depending on its spiciness
Coconut, grated : 3-4 tbsp
Garlic : 8-10 pods, crushed
Jeera powder : ~ 1/2 tsp
Coriander leaves : handful, chopped
Butter : 1 tbsp (optional)
METHOD :
In a pressure cooker heat oil, add chopped onions, chillies and saute well. Make sure it doesn’t turn brown, which gives undesirable sweet taste to the dish. Add the shelled avarekaayi beans and saute well, add salt, garlic and continue to saute till it is almost dry. Now add a cup of water, grated coconut, jeera powder, mix well and pressure cook on medium flame till one whistle goes off. Turn off heat, after it cools, add chopped coriander, adjust taste and saute till water evaporates to the required consistency. Serve hot with akki hotti/chapati or a side dish with sambar rice.
Preparation Time : ~45 min
VARIATIONS IF ANY :
It can also be prepared with usual Husali protocol that is used for chickpea, green gram, etc. Seasoning is prepared in heated oil with mustard seeds, green chillies, hing (optional) and cooking the avarekai in the seasoning. It is garnished with grated coconut and coriander leaves. This is good as a side dish with sambar rice.
INFORMATION
Vegan - YES
Gluten Free - YES
Glycemic Index (GI) is the rate of release of glucose in to blood stream, GI of glucose equal to 100. Glycemic Load is the GI based on the serving size/quantity
Lentils: Glycemic Index : 29; Glycemic Load : 5 (for a serving of 150 gms)
CALORIES :
1 Katori (100 g) = ~100 Cal (depending on the fat content)
NUTRITIVE VALUE :
100 g of husali could contain approximately 3.1 g of protein, 9.6 g of carbohydrates, 3.5 g of fats and 1.0 g of fiber. One serving of legumes, which is one-half cup, provides about 115 calories, 20 g of carbohydrate, 7–9 g of fiber, 8 g of protein, and 1 g of fat. Legumes also have a low glycemic index, generally ranging between 10 and 40.
HEALTH Related :
Beans were an important source of protein throughout Old and New World history, and still are today. Avarekalu being a legume is high in protein. Legumes in general provide fiber, protein, carbohydrate, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. Legumes are naturally low in fat, are practically free of saturated fat, and because they are plant foods, they are cholesterol free as well. Antinutrients : Many types of beans contain significant amounts of antinutrients that inhibit some enzyme processes in the body. Phytic acid and phytates, present in grains, nuts, seeds and beans, interfere with bone growth and interrupt vitamin D metabolism.
Flatulence: Many edible beans, including broad beans, navy beans, kidney beans and soybeans, contain oligosaccharides (particularly raffinose and stachyose), a type of sugar molecule also found in cabbage. An anti-oligosaccharide enzyme is necessary to properly digest these sugar molecules. As a normal human digestive tract does not contain any anti-oligosaccharide enzymes, consumed oligosaccharides are typically digested by bacteria in the large intestine. This digestion process produces gases such as methane as a byproduct, which are then released as flatulence. Processing the beans, such as by boiling, soaking, cooking, can leach the indigestible sugars from the beans and significantly reduce, if not entirely eliminate the problem.
ORIGIN :
There is no information on the origin of Avarekaayi. Beans in general are one of the longest-cultivated plants. Broad beans, also called fava beans, in their wild state the size of a small fingernail, were gathered in Afghanistan and the Himalayan foothills.
WATER FOOTPRINT (is litres of water needed to produce the food) :
For Lentils : ~ 6000 L/kg
UPCYCLE :
If the husali is left over, add a chopped chilli, bit of coriander and a dash of salt and heat it, to restore its fresh taste. You could also make it in to avarekalu uppittu (upma). Just add the husli before adding water, saute a bit and follow upma procedure. It can also be mixed with rice/ragi flour to make tasty rotti.
DID YOU KNOW :
Beans generally contain phytohaemagglutinin, a plant lectin found especially in red kidney beans. At high doses it is toxic. Boiling the beans will deactivate these toxins. For details refer : https://en.wikipedia.org/wiki/Phytohaemagglutinin
REFERENCES :
https://waterfootprint.org/media/downloads/Report47-WaterFootprintCrops-Vol1.pdf https://extension.oregonstate.edu/sites/default/files/documents/1/glycemicindex.pdf https://www.ncbi.nlm.nih.gov/pmc/articles
https://en.wikipedia.org/wiki/Bean