Low Fat Hearty Bean Curry
Dive into a world of bold flavors and nourishing goodness with this Low Fat Hearty Bean Curry, a satisfying yet guilt-free dish packed with plant-based protein and vibrant spices. Featuring tender kidney beans, creamy chickpeas, and a medley of aromatic seasonings like curry powder, cumin, and turmeric, this simple one-pot wonder is brimming with comforting warmth. Simmered in a rich tomato base alongside low-sodium vegetable broth, this wholesome curry is perfect for those seeking a healthy, flavorful meal without compromising on taste. Serve it over fluffy brown rice and finish with a zesty splash of lime juice and fresh cilantro for a bright, refreshing touch. Ready in just 45 minutes, this vegetarian and gluten-free recipe is ideal for busy weeknights or meal prep. Keywords: Low-fat curry recipe, easy bean curry, healthy vegetarian dinner, hearty chickpea curry, gluten-free meal ideas.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium, chopped onion
- 3 minced garlic cloves
- 1 tablespoon, grated fresh ginger
- 1 medium, chopped red bell pepper
- 14.5 ounces canned diced tomatoes
- 15 ounces, drained and rinsed canned kidney beans
- 15 ounces, drained and rinsed canned chickpeas
- 2 tablespoons curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric
- 2 cups low-sodium vegetable broth
- 0.75 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup, chopped fresh cilantro
- 1 tablespoon fresh lime juice
- 4 cups cooked brown rice
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
Stir in the minced garlic and grated ginger, and cook for an additional minute until fragrant.
Add the chopped red bell pepper and cook for 2-3 minutes until slightly softened.
Stir in the curry powder, ground cumin, ground coriander, and turmeric. Cook for 1 minute to toast the spices.
Add the canned diced tomatoes with their juices, kidney beans, chickpeas, and vegetable broth. Stir everything together to combine.
Season with salt and black pepper, then raise the heat to bring the mixture to a simmer.
Once simmering, reduce the heat to medium-low and cook for 20 minutes, stirring occasionally, until the flavors meld together and the mixture thickens slightly.
Remove from heat and stir in the fresh lime juice and chopped cilantro.
Serve the bean curry over cooked brown rice, and garnish with additional cilantro if desired.
Nutrition Facts
Calories |
2288 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.0 g | 56% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 7.7 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 10520 mg | 457% | |
| Total Carbohydrate | 396.6 g | 144% | |
| Dietary Fiber | 69.8 g | 249% | |
| Total Sugars | 39.6 g | ||
| Protein | 79.7 g | 159% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 556 mg | 43% | |
| Iron | 36.5 mg | 203% | |
| Potassium | 5004 mg | 106% | |
*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.
