Sometimes accompanied by grilled tomatoes and powdered suman sprinkled over the rice, Kababs are easy to prepare and can be made using just about anything! I am trying to incorporate good veggies into our diet at home, so this is my kabab-e koobideh with black beans, beet and an interesting new addition- banana flower or Mocha- I call it my "BBB Kabab" :). To the right is a picture of the flower that is used extensively all over Asia, because of its wonderful texture, taste and healing properties. I would like to think the texture is almost like ground meat. Banana Flowers have tremendous nutritional value. They are a good source of fiber and protein and contain a class of phytochemicals called "saponins" that lower LDL or bad cholesterol, boost the body's immunity against infection and even considered to inhibit the growth of cancer cells. They have antioxidant properties that reduce our risk of cardiovascular disease. Not only are they an excellent source of Flavanoids, but they also have anti-inflammatory and anti-aging health benefits to enhance the quality of life.
Black beans contain a lot of nutrients needed by the body, such as vitamin K, vitamin C, manganese, vitamin A, dietary fiber, potassium, folate, iron, magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin. Black beans are also a very rich source of fiber, these nutrients play important role to prevent cholesterol from becoming oxidized and heart disease. What makes them different from other beans/legumes is the color coat of black beans contain at least 8 different flavonoids that have enormous antioxidant potential used to prevent degenerative diseases.
1 tablespoon olive oil, divided
2 onions, chopped fine
Cilantro chopped - 1 cup
3 cloves garlic, pressed
1 tspn ginger paste
1 fresh jalapeno peppers, finely diced
1-1/2 teaspoons ground coriander
1/2 tspn cumin powder
14.5 ounces cooked and drained black beans
salt and black pepper to taste
1 raw banana flower
Beet-1 chopped fine
1 egg, lightly beaten
1/4 cup Panko bread crumbs
I am sending this "mocha" recipe as my entry to the event below@
I have also sent the entry to MLLA 33 to Ammalu's Kitchen
and to Susan at The Well Seasoned Cook
Also sent to the Large "Fast Food-- not Fat Food" event being hosted by Priya of
and Only Fusion also hosted by Priya and Pari of
1. Grate the banana flower very carefully after removing the dark red outer layers and discarding them. Grate into a pan of water with lemon juice so that there is no discoloration. Squeeze water out and keep aside.
2. Heat 1 tablespoon olive oil in a small skillet over medium heat. Cook onions until softened, about 1 minute. Stir in grated raw banana flower, ginger, garlic, diced jalapenos, and spice powders; cook until fragrant, about 30 seconds.
Add 1/2 cup water and cook the grated banana flower until cooked well and no liquid is retained. Cook chopped beets seperately and toss into the banana flower mixture.
3. Transfer contents of skillet to a large bowl. Stir in black beans, and mash with a fork. Season with salt and pepper to taste. Mix in egg and cilantro. Divide into balls, and roll into cylindrical patties.
4. Roll patties in the Panko bread crumbs. In the oven, set cooking rack about 4 inches from heat source. Set oven to broil. Lightly grease baking sheet with 1 tablespoon oil.
5. Place bean patties on baking sheet, and broil 8 to 10 minutes. Turn cakes over, and broil until crispy, about 3 minutes more. Serve with grilled tomatoes and saffron rice.