High Protein Kidney Beans Curry
Packed with plant-based protein and bold spices, this High Protein Kidney Beans Curry is a comforting yet nutritious dish perfect for weeknight dinners or meal prep. Made with tender kidney beans simmered in a richly spiced tomato-based sauce, this curry is bursting with flavor thanks to aromatic garlic, ginger, and a medley of warm Indian spices like cumin, turmeric, and garam masala. With just 15 minutes of prep and 30 minutes of cooking, this easy vegan and gluten-free recipe is a wholesome option for those seeking a high-protein, fiber-rich meal. Serve it piping hot over steamed rice or with warm bread, and garnish with fresh coriander for a finishing touch that enhances the vibrant flavors. Perfect for health-conscious food lovers, this recipe is a must-try for anyone craving a hearty, satisfying curry!
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Recipe Information
Ingredients
- 2 cups Kidney beans, canned
- 2 tablespoons Olive oil
- 1 Onion, medium, finely chopped
- 3 Garlic cloves, minced
- 1 tablespoon Ginger, grated
- 2 Tomatoes, large, pureed
- 1 teaspoon Cumin seeds
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 1 teaspoon Salt
- 1 cup Water
- 2 tablespoons Coriander leaves, chopped
Instructions
Rinse and drain the canned kidney beans thoroughly under cold water and set aside.
Heat the olive oil in a large pan over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.
Add the finely chopped onion to the pan and sauté until golden brown, about 5-7 minutes.
Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until the raw aroma disappears.
Pour in the pureed tomatoes and stir well. Cook the mixture for about 5-6 minutes until it thickens and the oil starts to separate from the tomato paste.
Add ground coriander, turmeric powder, red chili powder, and salt. Mix well to combine the spices with the tomato mixture.
Introduce the kidney beans to the pan and mix to coat them with the spiced tomato sauce.
Pour in 1 cup of water and bring the mixture to a gentle boil.
Reduce the heat to low and let the curry simmer uncovered for about 10-15 minutes, allowing flavors to meld and the liquid to reduce slightly.
Stir in the garam masala and let the curry cook for an additional 2 minutes.
Garnish with freshly chopped coriander leaves and serve hot with rice or bread of choice.
Nutrition Facts
Calories |
790 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.3 g | 41% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3278 mg | 143% | |
| Total Carbohydrate | 101.2 g | 37% | |
| Dietary Fiber | 29.8 g | 106% | |
| Total Sugars | 14.0 g | ||
| Protein | 30.8 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 286 mg | 22% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 2332 mg | 50% | |
*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.
