Low Fat Kidney Beans Curry

Dive into a hearty, wholesome meal with this Low Fat Kidney Beans Curry, a nutrient-packed dish brimming with bold flavors and a health-conscious twist. Made with protein-rich canned kidney beans and a fragrant blend of spices including cumin, turmeric, and garam masala, this curry is a deliciously satisfying option for anyone seeking a flavorful yet low-fat dinner. The recipe comes together in just 45 minutes, featuring a base of sautéed onions, tomatoes, and garlic that creates a robust, aromatic sauce. With only a teaspoon of olive oil and the natural creaminess of kidney beans, this dish is proof that hearty comfort food can be both healthy and indulgent. Garnished with fresh cilantro and perfect alongside steamed rice or flatbread, this easy-to-make curry is a must-try for weeknight dinners and meal prep alike. Great for vegan and vegetarian diets, it's a one-pot wonder bursting with warmth and spice!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups canned kidney beans
• 1 medium onion
• 2 medium tomato
• 1 inch piece ginger
• 3 garlic cloves
• 1 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 0.5 teaspoon garam masala
• 0.25 teaspoon red chili powder
• 0.75 teaspoon salt
• 2 tablespoons fresh cilantro
• 1 bay leaf
• 1.5 cups water
• 1 teaspoon olive oil

Directions

Step 1

Rinse the canned kidney beans under cold water and set aside.

Step 2

Finely chop the onion, tomatoes, ginger, and garlic.

Step 3

Heat olive oil in a large skillet over medium heat.

Step 4

Add the cumin seeds and bay leaf to the skillet and fry until the seeds start to sizzle and the aroma releases.

Step 5

Add the chopped onion to the skillet and sauté until translucent and golden brown, about 5 minutes.

Step 6

Mix in the ginger and garlic, cooking for an additional 2 minutes until fragrant.

Step 7

Add the chopped tomatoes and cook until they turn soft and pulpy, stirring occasionally for about 5 minutes.

Step 8

Stir in the turmeric powder, coriander powder, red chili powder, and salt. Cook the spice blend for 2 more minutes.

Step 9

Add the rinsed kidney beans to the skillet and mix well to coat them with the spice mixture.

Step 10

Pour in 1.5 cups of water, stir and bring the mixture to a simmer.

Step 11

Cover the skillet and let the curry simmer for 15 minutes, allowing the flavors to meld.

Step 12

After 15 minutes, uncover and stir, slightly mashing some of the beans to thicken the curry.

Step 13

Sprinkle garam masala over the top and mix well.

Step 14

Garnish with freshly chopped cilantro before serving.

Step 15

Serve the curry hot with steamed rice or flatbread.

Nutrition Facts

Serving size	(1284.8g)

Amount per serving	% Daily Value*
Calories	884.1

Total Fat 18.6g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 5286.4mg	0%
Total Carbohydrate 143.1g	0%
Dietary Fiber 37.5g	0%
Total Sugars 29.0g
Protein 42.6g	0%

Vitamin D 0IU	0%
Calcium 326.7mg	0%
Iron 20.0mg	0%
Potassium 2841.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.4%

Protein: 18.7%

Carbs: 62.9%