High Protein Hearty Beans Curry
Packed with plant-based power and bursting with bold flavors, this High Protein Hearty Beans Curry is the ultimate comfort food for healthy eating enthusiasts. Featuring a protein-rich blend of kidney beans, chickpeas, black beans, and lentils, this vibrant dish is simmered in a fragrant tomato-based sauce infused with warming spices like cumin, turmeric, and garam masala. Fresh ginger, garlic, and a finishing touch of cilantro and lemon juice elevate the flavor profile, making every bite utterly irresistible. Ready in just 45 minutes, this easy recipe is perfect for busy weeknights, offering a satisfying, nutrient-packed meal that pairs beautifully with rice, flatbread, or on its own as a wholesome stew. Ideal for vegans, vegetarians, and anyone seeking high-protein meal options, this curry is a delicious addition to your weekly menu.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, finely chopped onion
- 4 minced garlic cloves
- 1 tablespoon, grated fresh ginger
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 0.5 teaspoon turmeric powder
- 1 teaspoon garam masala
- 0.5 teaspoon or to taste red chili powder
- 2 tablespoons tomato paste
- 1 14 oz can diced tomatoes
- 1 cup, drained and rinsed cooked kidney beans
- 1 cup, drained and rinsed cooked chickpeas
- 1 cup, drained and rinsed cooked black beans
- 1 cup cooked lentils
- 2 cups vegetable broth
- to taste salt
- 0.5 cup, chopped fresh cilantro
- 1 tablespoon lemon juice
Instructions
Heat olive oil in a large pot over medium heat.
Add the chopped onions and sauté until they become translucent, about 5 minutes.
Add the minced garlic and grated ginger, and cook for another 2 minutes, stirring frequently.
Add cumin seeds, coriander powder, turmeric powder, garam masala, and red chili powder to the pot, and stir for 1 minute until fragrant.
Stir in the tomato paste and cook for 2 minutes, then add the diced tomatoes and cook for another 5 minutes, allowing the mixture to thicken.
Add the kidney beans, chickpeas, black beans, and lentils to the pot, mixing well with the tomato mixture.
Pour in the vegetable broth, bring the mixture to a boil, then reduce the heat and let it simmer for 15 minutes. Stir occasionally.
Season the curry with salt to taste.
Remove from heat, and stir in the fresh cilantro and lemon juice.
Serve hot with rice or flatbread.
Nutrition Facts
Calories |
1710 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.2 g | 55% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1643 mg | 71% | |
| Total Carbohydrate | 261.9 g | 95% | |
| Dietary Fiber | 79.3 g | 283% | |
| Total Sugars | 45.7 g | ||
| Protein | 86.3 g | 173% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 593 mg | 46% | |
| Iron | 33.4 mg | 186% | |
| Potassium | 5294 mg | 113% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
