Indian Vegetarian Cooking

From An American Kitchen

Red Kidney Beans with Tomatoes:

This combination creates a delicious curry packed with flavor and nutrition.

PREPARATION TIME: 15 minutes    COOKING TIME: 25 minutes     SERVES: 4

2 (15 oz.) cans red kidney beans

¼ - ½ tsp. cayenne pepper

2 Tbsp. vegetable oil

¼ tsp. ground cardamom

1 onion, finely chopped

¼ tsp. ground nutmeg

2 cloves garlic, peeled and minced

Salt to taste

1 inch fresh ginger, peeled and minced

3 large ripe tomatoes, chopped, or 1/3 cup canned tomato puree

1 tsp. ground coriander

½ tsp. ground cumin

½ cup plain low-fat yogurt

1. In a sieve, drain the beans and rinse thoroughly. Set aside.

2. In a large nonstick sauté pan, heat the oil. Add the onion and sauté over medium heat for 5 minutes. Add the garlic and ginger, and stir-fry for 2 to 3 minutes. Add the coriander, cumin, cayenne pepper, cardamom, nutmeg, and salt, and cook for 5 minutes. Add the chopped tomatoes and beans, and simmer for 10 minutes, until the flavors are well blended. Fold in the yogurt and serve with rice or bread.

Per Serving

216 calories; 10.5g protein; 27g carbohydrates; 7g fat, 107mg sodium; 2.5mg cholesterol; 10.5g fiber

Home    Review    Sample Recipes    Author Biography    Purchase Book    Contact Author