Plant based eating is getting attention in nutrition as a healthy way of eating.  Getting good quality protein at the right proportions is the challenge we have to face when following a plant based eating diet. Winged beans and dhal rice is a good solution for that. Both are protein rich plant sources. Psophocarpus tetragonolobus or Winged bean or Dragon bean is a tropical herbaceous legume plant. It grows abundantly in the hot, humid equatorial countries of South and Southeast Asia. Winged beans are a rich source of protein, vitamins and minerals. Vitamin C and vitamin A loaded in winged beans act as antioxidants prevent aging signs like wrinkles and fine lines on the skin. Not only that Vitamin C boosts the body’s immunity system and guards your body against infections. In addition to vitamins this vegetable is packed with minerals like ron, manganese, copper, calcium, phosphorus and magnesium.  Cooked Dhal (Lentil) contains 9% protein, 70% water, 20% carbohydrates (includes 8% fiber), and 1% fat.

Lets see how to make winged beans & lentil  rice. 

Ingredients :

• 250 g of winged beans 

• One cup of rice 

• 100g of dhal 

• 1 onion sliced 

• 2 garlic cloves chopped 

• Curry leaves 

• A piece of Pandan leaf

•  1/3  tsp of turmeric powder 

• Salt as per your taste 

• 1 tsp of olive oil

• 1 ½ tsps of butter 

Method:

First, wash and clean the lentils thoroughly.

Then put the washed and cleaned lentils in a saucepan  and add enough water and salt then cook it. 

Cook the rice after washing three times and clean well. 

Wash and clean the winged beans well and then finely chopped.  Put the chopped winged beans in a bowl, pour warm water over it and leave it for about 5 minutes to make winged beans soft. After that strain the water well. 

Take a pan and put some butter in it and heat it on low heat. Then add the onions, garlic, curry leaves and a piece of pandan leaf and let it fry until the onions become golden color. Now add the soften winged beans into it and stir well. Add turmeric powder and salt per your taste. When the winged beans become withered add the boiled lentils and mash it well with winged beans. Then add the cooked rice into lentil & winged beans mixture and mix well. Finally add the olive oil and stir well to mix well with the rice.

You can eat this rice with hot and spicy curry with boiled potatoes.