Kidney Bean Curry (Vegetarian)

Member Name: krazykat2005

Product:	Vegetarian
Date:	05/01/06 (1374 review reads)
Rating:

Advantages: healthy, full of fibre, kidney beans are a good vegetarian source of iron and protein

Disadvantages: lengthy cooking time

I recently submitted a recipe for minced lamb curry and received a comment from someone about having to substitute the lamb for vegetables, so I have decided to include a nice vegetarian variation for those of us who don’t eat meat.

This recipe is very similar to the minced lamb curry, except that the main ingredient is kidney beans which are a food that I particularly enjoy and which are rich in fibre, iron and protein – making them a good substitute for meat and also a good food for helping to prevent or lessen the effects of digestive disorders like irritable bowel syndrome.

It is nice when served with rice, chapatti or even a yummy side salad.

Preparation time: about 10 minutes
Cooking time: about 50 minutes
Utensils needed: a wok, wooden spoon, teaspoon, tablespoon, potato peeler, can opener, garlic crusher and sharp knife
Serves: four people
Calories: about 1500 in total (about 375 per serving)

-- Ingredients --

800g (two tins of no salt added) red kidney beans
200g (two medium sized) potatoes, cubed
400g (one tin) chopped plum tomatoes
150g (two small to medium) onions, finely chopped
Two pints of water
Some fresh chopped coriander
- Spices -
Fresh garlic and ginger, pulped
Two heaped teaspoonfuls of garam masala
One heaped teaspoonful of ground coriander
One teaspoonful of turmeric
One teaspoonful of red chilli powder
One and a half teaspoonfuls of salt

-- Recipe --

1. Heat up a couple of tablespoonfuls of vegetable oil in the wok.

2. Add the finely chopped onion and fry until golden brown.

3. Add the pulped garlic and ginger and continue to fry on a medium heat for a couple of minutes.

4. Add all the dry spices and give it a good stir until all the onions have been coated. Fry for another couple of minutes, adding some more oil if necessary.

5. Add the tin of chopped tomatoes and continue to cook on a medium heat until you start to see the oil separating from the mixture.

6. Add in the cubed potatoes and about a pint of the water, giving it another good stir. Cover the wok and bring to the boil, then reduce the heat and let it simmer for about ten minutes until the potato is partly cooked.

7. Add the kidney beans and another pint of the water and bring to the boil again (leaving the lid off this time), then reduce the heat and let it simmer for another twenty minutes.

8. When it reaches the desired consistency (however you prefer it), stir in the chopped fresh coriander and allow to simmer for another couple of minutes. Serve.

-- Cost Breakdown --

For those on a budget buying all the ingredients needed to make this meal comes to £7.14.

(this will leave you with some extra bits and pieces that you can use towards other meals, plus you will have the spices in the cupboard for next time)

Two tins of red kidney beans for £0.90
3 pack mild onions for £0.70
400g tin of budget chopped tomatoes for £0.15
2.5kg of white potatoes for £0.93
1 litre vegetable oil for £0.43
1 bulb garlic for £0.20
1 ginger root for £0.40
38g of garam masala spice blend for £0.85
35g of ground coriander for £0.79
43g of ground cumin for £0.45
45g of ground turmeric for £0.45
50g of hot chilli powder for £0.89

(prices have been found using the tesco.com)

Summary: A vegetarian version of my minced lamb curry