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