Kidney Bean Curry
260g / 1.5 cups of dried kidney beans or you can use 2 tins of kidney beans. (In general, the two types are nutritionally comparable, but canned beans are usually higher in sodium and slightly lower in nutrients).
Tbsp of sunflower oil or ghee
1 tin of tomatoes – liquidized in blender or food processor
1 large onion (or 2 small ones) – finely chopped in food processor with 2 cloves of peeled garlic and a 1” piece of peeled ginger
Pinch of asafoetida
Pinch of turmeric
1 tsp ground coriander
1 tsp ground cumin
1 tsp chilli powder
2 tsp dried fenugreek (as a herb)
Salt to taste
Fresh chopped coriander and/ or mint to stir in at the end and to garnish (or some freshly snipped chives make a nice alternative)
- If using dried beans - soak them overnight and boil or cook in the pressure cooker until quite soft ad you are able to crush some of them.
- Heat the oil or ghee in a saucepan, then fry the onions until soft and golden.
- Add the garlic, ginger, dried fenugreek and dry spices and stir for 1-2 minutes.
- Pour in the liquidised tomatoes and a bit of water and simmer.
- Add the kidney beans, stir through, sprinkle on the garam masala and simmer for 5 minutes.
- Stir in ¾ of the chopped herbs. Use some of the remaining herbs to garnish each plate.
Kidney beans are low in fat and rich in complex carbohydrates, minerals, proteins and vitamins, they have been linked to reduced risk of various of cancers, heart disease and diabetes. That’s not all either, thanks to their fibre and abundance of nutrients, kidney beans also help with your waistline. They also:-
- Lower Cholestrol levels and reduce the risk of heart disease.
- Help to control blood sugar – can aid glycaemic control due to their high fibre content, low glycaemic index, antioxidant effects and polyphenol content.
- Combat diabetes - when they are replacing carbohydrate-rich foods
- Help treat and prevent certain cancers
- Help with weight loss - the alpha amylase inhibitors in kidney beans help prevent starch absorption and breakdown.