Mediterranean Diet Black Bean Curry
Elevate your weeknight dinner with this Mediterranean Diet Black Bean Curry, a vibrant, flavor-packed dish that marries hearty black beans with fragrant spices like cumin, coriander, and turmeric. Infused with creamy coconut milk and the brightness of fresh cilantro and lime, this plant-based recipe is both satisfying and nutrient-rich, perfect for anyone seeking a healthy yet indulgent meal. Quick to prepare in under an hour, it begins with sautéed garlic, ginger, and onion, building layers of flavor alongside tender red bell peppers and tomatoes. Simmered to perfection, this versatile curry pairs beautifully with rice, quinoa, or crusty bread and is an ideal option for meal prep or serving a crowd. Explore this easy-to-make vegetarian black bean curry for a delicious, globally inspired dish that aligns with the Mediterranean diet principles of wholesome, heart-healthy eating!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon ginger, minced
- 1 medium red bell pepper, diced
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.5 teaspoon turmeric
- 14 ounces canned diced tomatoes
- 1 cup coconut milk
- 3 cups cooked black beans
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup fresh cilantro, chopped
- 1 lime, cut into wedges
Instructions
Heat the olive oil in a large pot over medium heat.
Add the finely chopped onion and sauté for 5-7 minutes, until translucent.
Stir in the minced garlic and minced ginger and cook for another 1 minute until fragrant.
Add the diced red bell pepper and cook for 3 minutes, until softened.
Mix in the ground cumin, ground coriander, smoked paprika, and turmeric. Stir well to coat the vegetables with the spices.
Add the canned diced tomatoes and bring to a simmer.
Pour in the coconut milk and stir to combine.
Add the cooked black beans, salt, and black pepper. Stir and let the curry simmer over low heat for about 15-20 minutes, allowing the flavors to meld together.
Check the seasoning and adjust with more salt and pepper, if necessary.
Garnish the curry with fresh chopped cilantro.
Serve hot with lime wedges on the side to squeeze over the curry for added freshness.
Nutrition Facts
Calories |
1388 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.2 g | 61% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 2972 mg | 129% | |
| Total Carbohydrate | 199.9 g | 73% | |
| Dietary Fiber | 66.0 g | 236% | |
| Total Sugars | 44.2 g | ||
| Protein | 57.1 g | 114% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 473 mg | 36% | |
| Iron | 22.2 mg | 123% | |
| Potassium | 3863 mg | 82% | |
*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.
