Low Fat Hearty Beans Curry
Elevate your weeknight dinners with this flavorful and nutritious Low Fat Hearty Beans Curry! Bursting with the robust goodness of mixed beans, fresh vegetables, and fragrant spices like curry powder, cumin, and turmeric, this recipe offers a healthy twist on a classic comfort dish. Prepared with just a tablespoon of olive oil and packed with fiber-rich ingredients like spinach and bell peppers, it’s a wholesome option for those seeking low-fat, plant-based meals. Ready in under 45 minutes, this one-pan delight is perfect for busy evenings, and its vibrant flavors pair beautifully with steamed rice or whole-grain bread. Whether you're a vegan or simply looking to incorporate more plant-based meals, this cozy curry is a must-try!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 teaspoon cumin seeds
- 1 large, finely chopped onion
- 3 minced garlic cloves
- 1 tablespoon, freshly grated ginger
- 2 medium, chopped tomato
- 2 cans (15 oz each), drained and rinsed mixed beans
- 1 tablespoon curry powder
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 cup, low sodium vegetable broth
- 1 medium, chopped bell pepper
- 2 cups, fresh spinach
- 1 tablespoon lemon juice
- 0.5 teaspoon or to taste salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped cilantro
Instructions
Heat olive oil in a large skillet or saucepan over medium heat.
Add cumin seeds and let them sizzle for about 30 seconds until they begin to pop.
Stir in the chopped onion and cook until translucent, roughly 4-5 minutes.
Add the minced garlic and grated ginger, and sauté for another minute until fragrant.
Mix in the chopped tomatoes and cook until they soften, about 5 minutes.
Add the drained and rinsed mixed beans to the pan and stir to combine.
Sprinkle in the curry powder, turmeric powder, and red chili powder, stirring well to coat the beans in the spices.
Pour in the vegetable broth and bring to a gentle simmer.
Add the chopped bell pepper and allow the curry to cook for another 10 minutes, stirring occasionally.
Stir in the fresh spinach and let it wilt into the curry, around 2-3 minutes.
Remove the pan from heat, then stir in the lemon juice, salt, and black pepper.
Garnish with chopped cilantro before serving.
Serve with steamed rice or whole grain bread for a complete meal.
Nutrition Facts
Calories |
1793 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.0 g | 32% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8823 mg | 384% | |
| Total Carbohydrate | 308.4 g | 112% | |
| Dietary Fiber | 78.0 g | 279% | |
| Total Sugars | 50.2 g | ||
| Protein | 92.2 g | 184% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 736 mg | 57% | |
| Iron | 35.1 mg | 195% | |
| Potassium | 5902 mg | 126% | |
*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.
