Vitality Black Bean Curry
Author: Elizabeth Peyton-Jones
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
- Pour the vegetable stock into a saucepan and bring to the boil on a high heat.
- Then add the carrots and parsnips, reduce the heat and let the vegetables simmer for about 5 minutes or until al dente.
- Stir in the beans and cook for a further 2 minutes at a simmer.
- Drain into a colander reserving both the bean mixture and the liquid.
- 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.
- Set aside.
- Heat the coconut oil in a heavy-based deep frying pan or saucepan on a medium heat.
- Add the shallots with 4-6 tbsp. of water and steam fry for about 5 minutes until translucent.
- Stir in the roasted cumin and fennel seeds, ginger and garlic and cook for a further 30 seconds.
- 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.
- This will take about 2 minutes.
- Stir in the turmeric and continue cooking for 2 minutes more.
- Add more of the reserved stock if the mixture looks dry.
- Take off the heat.
- 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.
- Just before serving add the garam masala, lime juice and coriander.
- Serve at once.
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