Low Fat Black Bean Curry
Dive into the bold, savory flavors of this Low Fat Black Bean Curry, a wholesome and satisfying dish that’s both heart-healthy and packed with plant-based goodness. Featuring protein-rich black beans simmered in a fragrant blend of warming spices like cumin, turmeric, and garam masala, this curry is elevated by the tang of fresh tomatoes and a splash of zesty lemon juice. Made with just a tablespoon of olive oil and low-sodium vegetable broth, it's the perfect guilt-free choice for a cozy weeknight dinner. Ready in 45 minutes and brimming with vibrant aromatics like garlic, ginger, and cilantro, this simple yet flavorful recipe pairs beautifully with steamed rice or warm naan bread. Ideal for vegan, vegetarian, and low-fat diets, it’s a must-try for healthy comfort food lovers.
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Recipe Information
Ingredients
- 2 cups cooked or 2 cans (15 oz each), drained and rinsed Black beans
- 1 tablespoon Olive oil
- 1 medium, finely chopped Onion
- 3 cloves, minced Garlic
- 1 tablespoon, freshly grated Ginger
- 1 teaspoon Cumin seeds
- 2 teaspoons Coriander powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 0.5 teaspoon (optional, adjust to taste) Red chili powder
- 2 medium, finely chopped Tomatoes
- 1.5 cups Low-sodium vegetable broth
- 1 tablespoon Lemon juice
- 0.5 teaspoon (or to taste) Salt
- 0.25 cup, chopped (for garnish) Fresh cilantro
Instructions
Heat the olive oil in a large non-stick saucepan over medium heat.
Add cumin seeds to the oil and let them sizzle for 1 minute until fragrant.
Add the chopped onion and sauté until it becomes translucent, about 3-4 minutes.
Stir in the minced garlic and grated ginger, cooking for another minute.
Mix in the coriander powder, turmeric powder, garam masala, and red chili powder (if using), stirring well to combine.
Add the chopped tomatoes, and cook until they soften and blend with the spices, about 5 minutes.
Stir in the black beans, ensuring they are well-coated with the spice mixture.
Pour in the vegetable broth and bring the mixture to a boil.
Once boiling, reduce the heat to a simmer and let cook for 20 minutes, stirring occasionally, until the flavors meld and the sauce thickens slightly.
Stir in the lemon juice and season with salt to taste.
Simmer for another 5 minutes before removing from heat.
Garnish with fresh cilantro before serving.
Serve hot with steamed rice or bread.
Nutrition Facts
Calories |
2077 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7792 mg | 339% | |
| Total Carbohydrate | 343.1 g | 125% | |
| Dietary Fiber | 120.6 g | 431% | |
| Total Sugars | 31.8 g | ||
| Protein | 117.8 g | 236% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1118 mg | 86% | |
| Iron | 35.4 mg | 197% | |
| Potassium | 1386 mg | 29% | |
*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.
