Black Beans 5-Day Tamil Nadu Journey

5-day slide meal plan · Protein: black beans

Days: 5
Protein: black beans
Budget:

$$—
Difficulty:

🍳🍳🍳–

Explore the vibrant flavors of Tamil Nadu with this 5-day black bean meal plan. Each dish builds on the last, highlighting mustard seed, curry leaf, and tamarind.

Day 1: Black Bean Sambar

Ingredients

Base

2 cups black beans
1 onion, chopped
2 tomatoes, chopped
2 tbsp ginger, minced
3 cloves garlic, minced
1 tbsp sambar powder
1 tsp mustard seeds
10 curry leaves
2 tbsp coconut oil
Salt to taste

Directions

Cook black beans until tender. Reserve 2 cups for next day.
In a large pot, heat coconut oil and add mustard seeds until they pop.
Add onion, garlic, and ginger. Sauté until onion is translucent.
Add tomatoes, sambar powder, curry leaves, and salt. Cook until tomatoes are soft.
Add cooked black beans and simmer for 10 minutes.

Cook’s Notes:

Serve with basmati rice.

Day 2: Black Bean Curry

Ingredients

Base

2 cups reserved black beans
1 onion, chopped
2 tomatoes, chopped
1 tbsp ginger, minced
3 cloves garlic, minced
1 tbsp coriander powder
1 tsp mustard seeds
10 curry leaves
1 can coconut milk
Salt to taste

Directions

In a pan, heat coconut oil and add mustard seeds until they pop.
Add onion, garlic, and ginger. Sauté until onion is translucent.
Add tomatoes, coriander powder, curry leaves, and salt. Cook until tomatoes are soft.
Stir in reserved black beans and coconut milk. Simmer for 15 minutes.

Cook’s Notes:

Serve with naan.

Day 3: Tamarind Black Bean Stew

Ingredients

Base

2 cups black beans
1 onion, chopped
2 tomatoes, chopped
2 tbsp ginger, minced
3 cloves garlic, minced
1 tsp cumin seeds
1 tbsp tamarind paste
1 tsp sambar powder
Salt to taste

Directions

Cook black beans until tender. Reserve 1 cup for next day.
In a large pot, heat coconut oil and add cumin seeds until they pop.
Add onion, garlic, and ginger. Sauté until onion is translucent.
Add tomatoes, tamarind paste, sambar powder, and salt. Cook until tomatoes are soft.
Add cooked black beans and simmer for 10 minutes.

Cook’s Notes:

Serve with basmati rice.

Day 4: Spiced Black Bean Rice

Ingredients

Base

1 cup reserved black beans
2 cups basmati rice
1 onion, chopped
2 green chilis, sliced
1 tbsp ginger, minced
3 cloves garlic, minced
1 tsp mustard seeds
10 curry leaves
Salt to taste

Directions

Cook basmati rice according to package instructions.
In a pan, heat coconut oil and add mustard seeds until they pop.
Add onion, garlic, ginger, and green chilis. Sauté until onion is translucent.
Add curry leaves and reserved black beans. Stir until heated through.
Mix with cooked rice and serve.

Cook’s Notes:

Garnish with cilantro.

Day 5: Curry Leaf Black Bean Naan

Ingredients

Base

Leftover black beans and rice
5 pieces naan
1 onion, sliced
1 tbsp ginger, minced
3 cloves garlic, minced
1 tsp mustard seeds
10 curry leaves

Directions

In a pan, heat coconut oil and add mustard seeds until they pop.
Add onion, garlic, and ginger. Sauté until onion is translucent.
Add curry leaves and leftover black beans and rice. Stir until heated through.
Serve mixture on warm naan.

Cook’s Notes:

Great for using up leftovers!

Combined Shopping List

Quantities shown are totals for the whole plan.

onion — 4 large
garlic — 2 heads
ginger — 1 large piece
curry leaves — 1 bunch
mustard seeds — 2 tbsp
cumin seeds — 1 tbsp
coriander powder — 2 tbsp
sambar powder — 3 tbsp
tamarind paste — 1 jar
coconut milk — 2 cans
tomatoes — 8 medium
green chili — 4
black beans — 4 cups dried
basmati rice — 3 cups
naan — 5 pieces
coconut oil — 1 bottle
salt — 1 box
pepper — 1 jar
cilantro — 1 bunch

Final Notes

Delight in the flavors of Tamil Nadu with these easy and delicious meals.

Slide Meals