Black Bean Curry
Benefits:
- Black beans are a great source of plant-based protein, fiber, and essential nutrients.
- This dish provides a satisfying combination of black beans with aromatic spices.
- The spices used in the curry may offer potential health benefits, including aiding digestion and providing anti-inflammatory properties.
INGREDIENTS
- 1 cup dried black beans, soaked and cooked (or canned black beans, drained and rinsed)
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2-3 green chilies, slit (adjust to taste)
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 2 tablespoons oil or ghee
- 1/2 teaspoon cumin seeds
- Fresh cilantro leaves, chopped (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
Prepare Black Beans: If using dried black beans, soak them overnight and cook until tender. If using canned black beans, drain and rinse them.
Sauté Aromatics: In a pan, heat oil or ghee over medium heat. Add cumin seeds and let them splutter.
Add Onion and Chilies: Add chopped onions and green chilies. Sauté until the onions become translucent.
Add Ginger and Garlic: Add ginger paste and garlic paste. Sauté for a minute until the raw smell disappears.
Add Tomatoes and Spices: Add chopped tomatoes to the pan. Cook until the tomatoes soften and the mixture comes together.
Stir in turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well to coat the onions and tomatoes with the spices.
Add Cooked Black Beans: Add the cooked black beans to the pan. Mix well with the onion and spice mixture.
Add Water: If the mixture seems dry, you can add a little water to create a saucy consistency.
Simmer: Let the curry simmer on low heat for about 10-15 minutes, allowing the flavors to meld and the beans to absorb the spices.
Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.
Serve: Garnish the black bean curry with chopped cilantro leaves. Serve with rice, roti, or any bread of your choice. Provide lemon wedges for an extra burst of flavor.
TIPS
- You can add vegetables like bell peppers, corn, or spinach to enhance the curry’s nutritional value.
- Adjust the spiciness by modifying the amount of green chilies and red chili powder.
- Serve this black bean curry as a hearty and protein-rich main dish.
NUTRITION VALUE
- Calories: ~200-250 (per serving)
- Carbohydrates: ~30-35g
- Protein: ~10-12g
- Fat: ~6-8g
- Fiber: ~8-10g
