Low Fat Kidney Beans Curry
Packed with protein and bursting with bold flavors, this Low Fat Kidney Beans Curry is a wholesome and heart-healthy twist on the classic Indian dish. Perfectly spiced with aromatic cumin, earthy turmeric, and a hint of warming garam masala, this curry uses just a teaspoon of olive oil to keep it light without compromising on taste. Ready in under 45 minutes, it's an easy one-pot recipe that balances creamy kidney beans, fresh tomatoes, and fragrant garlic and ginger into a rich, satisfying sauce. Ideal for busy weeknight dinners, serve it with fluffy steamed rice or warm flatbread for a nourishing meal that’s full of plant-based goodness. Don't forget the fresh cilantro garnish for a pop of color and extra flavor! Perfect for vegans, vegetarians, or anyone looking for a healthy comfort food option, this low-fat kidney bean curry is sure to become a family favorite.
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Recipe Information
Ingredients
- 2 cups canned kidney beans
- 1 medium onion
- 2 medium tomato
- 1 inch piece ginger
- 3 garlic cloves
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon garam masala
- 0.25 teaspoon red chili powder
- 0.75 teaspoon salt
- 2 tablespoons fresh cilantro
- 1 bay leaf
- 1.5 cups water
- 1 teaspoon olive oil
Instructions
Rinse the canned kidney beans under cold water and set aside.
Finely chop the onion, tomatoes, ginger, and garlic.
Heat olive oil in a large skillet over medium heat.
Add the cumin seeds and bay leaf to the skillet and fry until the seeds start to sizzle and the aroma releases.
Add the chopped onion to the skillet and sauté until translucent and golden brown, about 5 minutes.
Mix in the ginger and garlic, cooking for an additional 2 minutes until fragrant.
Add the chopped tomatoes and cook until they turn soft and pulpy, stirring occasionally for about 5 minutes.
Stir in the turmeric powder, coriander powder, red chili powder, and salt. Cook the spice blend for 2 more minutes.
Add the rinsed kidney beans to the skillet and mix well to coat them with the spice mixture.
Pour in 1.5 cups of water, stir and bring the mixture to a simmer.
Cover the skillet and let the curry simmer for 15 minutes, allowing the flavors to meld.
After 15 minutes, uncover and stir, slightly mashing some of the beans to thicken the curry.
Sprinkle garam masala over the top and mix well.
Garnish with freshly chopped cilantro before serving.
Serve the curry hot with steamed rice or flatbread.
Nutrition Facts
Calories |
884 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.6 g | 24% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5286 mg | 230% | |
| Total Carbohydrate | 143.1 g | 52% | |
| Dietary Fiber | 37.5 g | 134% | |
| Total Sugars | 29.0 g | ||
| Protein | 42.6 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 327 mg | 25% | |
| Iron | 20.0 mg | 111% | |
| Potassium | 2842 mg | 60% | |
*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.
