Vitality Black Bean Curry
Author: 
Recipe type: Main Meals
 
A hearty and truly comforting dish that is packed full of protein and ticks all the youthing boxes. It oozes flavour due to the abundant anti-inflammatory spices. Aduki and black beans contain folate, potassium and magnesium, all of which are essential for a healthy heart. Serve with rice or as a filling for baked potatoes.
Ingredients
Serves 4
  • 500ml homemade vegetable stock
  • 2 carrots, peeled and cubed
  • 2 parsnips, peeled and cubed
  • 420g tinned aduki beans/black beans, rinsed and drained
  • ½ tsp. cumin seeds
  • ½ tsp. coconut oil
  • ½ tsp. fennel seeds
  • 2 pink shallots, peeled and finely chopped
  • Thumb-sized piece fresh root ginger, finely chopped
  • 3 garlic cloves, peeled and finely chopped
  • 250g tomatoes, peeled and roughly chopped
  • 1 tsp. turmeric
  • 1 tsp. garam masala
  • 1 tbsp. lime juice
  • 1 tbsp. fresh coriander, chopped
Instructions
  1. Pour the vegetable stock into a saucepan and bring to the boil on a high heat.
  2. Then add the carrots and parsnips, reduce the heat and let the vegetables simmer for about 5 minutes or until al dente.
  3. Stir in the beans and cook for a further 2 minutes at a simmer.
  4. Drain into a colander reserving both the bean mixture and the liquid.
  5. Heat a medium-sized frying pan for about 5 minutes (it should not be smoking), then dry-fry the cumin and fennel seeds for about 1 min, stirring until they release a fragrant smell.
  6. Set aside.
  7. Heat the coconut oil in a heavy-based deep frying pan or saucepan on a medium heat.
  8. Add the shallots with 4-6 tbsp. of water and steam fry for about 5 minutes until translucent.
  9. Stir in the roasted cumin and fennel seeds, ginger and garlic and cook for a further 30 seconds.
  10. Add the tomatoes and 100ml of the reserved stock. Keep on a low heat, stirring from time to time, until the tomatoes start to disintegrate.
  11. This will take about 2 minutes.
  12. Stir in the turmeric and continue cooking for 2 minutes more.
  13. Add more of the reserved stock if the mixture looks dry.
  14. Take off the heat.
  15. Combine the tomato mixture with the cooked beans and simmer together for 5-8 minutes on a very low heat, adding more stock if it looks dry.
  16. Just before serving add the garam masala, lime juice and coriander.
  17. Serve at once.
Recipe by EPJHealth at https://www.epjhealth.com/vitality-black-bean-curry/