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Black Bean Masala: A Nutritious and Delicious Snack for Kids


In today's fast-paced world, finding a healthy and tasty snack for kids can be quite a challenge. Chips, biscuits, and fried items might be tempting, but they don't offer the nutritional value growing children need. Why not consider a delightful alternative? Enter "Black Bean Masala" – a snack that's not only delicious but also packed with goodness.


The Power of Black Beans

Black beans are a fantastic source of plant-based protein and fiber. They're also rich in essential vitamins and minerals, making them an excellent addition to your child's diet. With their low glycemic index, black beans help in maintaining stable blood sugar levels, providing sustained energy – perfect for those after-school hours.


Crafting the Black Bean Masala

Preparing this wholesome snack is a breeze. Here's a step-by-step guide:



Ingredients:

- 1 cup black beans, soaked overnight and pressure-cooked with a pinch of salt

- 2 tablespoons oil

- 1/2 teaspoon mustard seeds (kadugu)

- 1/2 teaspoon urad dal

- 1 onion, finely chopped

- A few curry leaves

- 1/2 teaspoon turmeric powder

- 1 teaspoon chili powder (adjust to taste)

- 1/2 teaspoon garam masala

- 1/2 teaspoon sambar powder

- Salt to taste

- Fresh coriander leaves for garnishing



Instructions:

1. Heat oil in a pan and add mustard seeds and urad dal. Once they start to splutter, add chopped onion and curry leaves. Sauté until the onion turns golden brown.



2. Sprinkle turmeric powder, chili powder, garam masala, and sambar powder. Add a little water to prevent the spices from burning.



3. Toss in the cooked black beans. Since you've already added salt during pressure cooking, be mindful of the salt you add at this stage.



4. Stir everything together, ensuring the masalas coat the beans evenly. Let it cook for a few more minutes, allowing the flavors to meld.


5. Finally, garnish with freshly chopped coriander leaves.



Serving Suggestions

Black Bean Masala makes for a wonderful tea-time or coffee-time companion. It's a guilt-free snack that will satisfy your taste buds while nourishing your body. For kids, you can pack it in their snack boxes, ensuring they get a wholesome treat during school hours. Alternatively, serve it as a post-school snack to refuel their energy and keep them satiated until dinner.



In Conclusion

In a world where processed snacks are becoming the norm, taking a step towards healthier options like Black Bean Masala can make a significant difference in your child's overall well-being. With its protein, fiber, and array of flavors, this snack is a win-win for both taste and nutrition. So, the next time you're contemplating what to offer your kids for a snack, consider this simple yet delectable recipe – a treat that'll have them asking for more while ensuring their health is a top priority.


For video explanation in Tamil check below


For video explanation in Kannada check below


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