Recipe: Bean Curry

Ingredients

30 ml (2 tbsp) olive / canola oil

150g (1 onion), diced

15ml (1tbsp) paprika

Pinch of cayenne pepper

5ml (1tsp) ground cumin

5ml (1tsp) ground coriander

3 ml (1/2 tsp) salt

1-2 x 410 g butter beans / Kidney beans drained

Two tomatoes peeled and chopped

60 ml (¼ cup) tomato paste

1 cup greens such as baby spinach washed and drained (optional)

Method 

  • Warm oil over medium heat.        
  • Add onions and cook till it begins to soften.                                                                                                                          
  • Add all spices salt and sauté for a few minutes.                                                                 
  • Add the canned beans with the liquid, tomato and tomato puree.                                                                        
  • Add additional water if necessary.                             
  • Add greens for the last two minutes of cooking.  
  • Pour in serving dish and serve with a small portion of rice of choice and a large green salad

Dietitian Tip: 

  1. Perfect to complete your meal on a “Meatless” day 
  2. Low salt as is, avoid the use of stock cubes, packet soup  = suitable for individuals with hypertension 
  3. High fibre meal – beans are good source of dietary fibre = help everyone meets their fibre requirements for a day, an adult needs a minimum of 25g die
  4. High in vitamins and minerals – for overall good health & protect us against diseases 
  5. Low fat meal  – suitable for everyone and can be part of the weight management eating plan 

Yours in Health 

Mbali 

xx

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