Low Sodium Kidney Beans Curry
Discover the perfect balance of flavor and health with this Low Sodium Kidney Beans Curry, a heart-healthy twist on the classic Indian dish! Featuring tender, protein-packed kidney beans simmered in a fragrant blend of earthy spices like cumin, turmeric, and garam masala, this vibrant curry skips the added salt without sacrificing taste. Freshly pureed tomatoes, minced garlic, and grated ginger create a rich, flavorful base, while a squeeze of lemon juice and a sprinkle of cilantro add a bright finishing touch. Whether served over nutty brown rice or paired with whole-grain roti, this low sodium recipe is as comforting as it is wholesome—perfect for anyone seeking flavorful meals that prioritize wellness.
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Recipe Information
Ingredients
- 1 cup Dried kidney beans
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 Garlic cloves, minced
- 1 teaspoon Fresh ginger, grated
- 2 cups Tomatoes, pureed
- 1 teaspoon Cumin seeds
- 1 teaspoon Ground coriander
- 0.5 teaspoons Turmeric powder
- 0.5 teaspoons Cayenne pepper
- 1 teaspoon Garam masala
- 1 Bay leaf
- 0.25 cup Cilantro, chopped
- 1 tablespoon Lemon juice
- 4 cups Water
Instructions
Rinse the dried kidney beans thoroughly under cold water. Soak them in enough water to fully submerge overnight, or for at least 8 hours.
Drain the soaked beans and rinse them again. Place the beans in a large pot with 4 cups of fresh water and a bay leaf.
Bring the pot to a boil over high heat, then reduce the heat to low and let it simmer for 30-40 minutes, or until the beans are tender. Drain and set aside, discarding the bay leaf.
In a large skillet, heat the olive oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.
Add the chopped onion to the skillet and sauté for 5-6 minutes, or until the onions are translucent and slightly golden.
Stir in the minced garlic and grated ginger, and sauté for an additional 2 minutes.
Add the pureed tomatoes to the skillet, followed by ground coriander, turmeric powder, and cayenne pepper. Cook for 5 minutes while stirring to allow the flavors to meld.
Add the cooked kidney beans to the skillet along with half a cup of water. Stir well to combine all the ingredients.
Let the curry simmer on low heat for 10 minutes, allowing the beans to absorb the flavors of the spices.
Stir in the garam masala and lemon juice, mixing thoroughly.
Garnish the curry with chopped cilantro just before serving.
Serve hot with cooked brown rice or whole grain roti.
Nutrition Facts
Calories |
1212 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.2 g | 43% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 220 mg | 10% | |
| Total Carbohydrate | 185.6 g | 67% | |
| Dietary Fiber | 61.5 g | 220% | |
| Total Sugars | 33.3 g | ||
| Protein | 60.3 g | 121% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 560 mg | 43% | |
| Iron | 29.1 mg | 162% | |
| Potassium | 5415 mg | 115% | |
*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.
