Red Bean Curry
Ingredients
- 8 oz dried red kidney beans soaked overnight
- 3 tbsps oil
- 2 medium onions chopped
- 1 bay leaf
- 2.5 cm 1 inch piece cinnamon stick
- 6 cloves
- Seeds of 6 green cardamoms
- 2 green chillies quartered
- 3 cloves garlic crushed
- 2.5 cm 1 inch piece fresh root ginger, grated
- 1/2 tsp chilli powder
- 1/4 tsp ground turmeric
- 1 1/2 tsps ground coriander
- 1 tsp ground cumin
- 1 tsp garam masala
- 15 oz canned tomatoes chopped
- 1/2 tsp salt
- 3 sprigs fresh coriander leaves chopped
Instructions
- Cook the kidney beans, boiling them rapidly for 10 minutes and then simmering for at least 30 minutes, until they are soft. Remove from the heat and allow them to cool in the cooking liquid.
- Heat the oil in a large saucepan and cook the onions, until they are soft. Add the bay leaf, cinnamon, cloves and cardamoms and fry for 1 minute.
- Add the green chillies, garlic and ginger, and fry for about 30 seconds, before mixing in the ground spices and cooking for a further 30 seconds, stirring continuously, to prevent them burning.
- Add the tomatoes and season with the salt.
- Drain the beans and reserve the cooking liquid. Add the beans to the tomatoes and mix well, bring to the boil, then stir in 280 ml (1/2 pint) of the bean liquid.
- Simmer for 10 minutes, then stir in the chopped coriander.
Calories: 367 kcal
Carbohydrates: 53 g
Protein: 16 g
Fat: 12g
Saturated Fat: 1 g
Trans Fat: 1 g
Sodium: 523 mg
Potassium: 1242 mg
Fiber: 14 g
Sugar: 9 g
Vitamin A: 414 IU
Vitamin C: 21 mg
Calcium: 126 mg
Iron: 6 mg