| Red Kidney Beans with Tomatoes: |
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This combination creates a delicious curry packed with flavor and nutrition.
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PREPARATION TIME: 15 minutes
COOKING TIME: 25 minutes
SERVES: 4
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| 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.
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- Per Serving
- 216 calories; 10.5g protein; 27g carbohydrates; 7g fat, 107mg sodium; 2.5mg cholesterol; 10.5g fiber
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