Afghan Kidney Bean Curry

By: 

Co+op

Recipe Information

Total Time: 

35 minutes; 20 minutes active

Servings: 

4

Canned kidney beans make this flavorful dish quick and easy to make on a busy day.

Canned kidney beans make this flavorful dish quick and easy to make on a busy day, with garlic and ground cumin for an earthy undertone, brightened at the end with fresh herbs.

Ingredients

  • 1 tablespoon coconut oil
  • 1 medium red onion, chopped
  • 1 tablespoon ground coriander
  • 1 teaspoon cumin
  • 1/2 teaspoon freshly ground black pepper
  • 4 cloves garlic, chopped
  • 1/2 cup vegetable stock
  • 1 15-ounce can kidney beans
  • 1 15-ounce can diced tomatoes
  • 1 teaspoon salt
  • 1/4 cup cilantro (optional)
  • 1/4 cup fresh mint (optional)

Preparation

  1. In a 2-quart pot, warm the oil over medium-high heat until melted, then add the onion. Mix until the onions start to sizzle, then reduce the heat to medium. Cook, stirring frequently, until the onions are very soft, about 10 minutes.
  2. Stir in the coriander, cumin, pepper and garlic and stir until fragrant, about 1 minute. Blend in the vegetable stock, kidney beans and their juices, tomatoes and their juices and salt and raise heat to bring to a boil. Reduce the heat to simmer gently for about 10 minutes to thicken and blend flavors.
  3. Just before serving, add in cilantro and mint, if using.

Serving Suggestion

Hearty and filling, this is best served over cooked rice or with flatbreads.

Nutritional Information

190 calories, 3.5 g. fat, 0 mg. cholesterol, 880 mg. sodium, 32 g. carbohydrate, 6 g. fiber, 9 g. protein

Tags: beans, budget, cilantro, dairy free, garlic, gluten-free, heart healthy, high fiber, low fat, main dish, middle eastern, mint, tomatoes, vegan, vegetarian, wheat-free

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