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Feed Zone Table: Mixed Bean Curry

With canned beans you can be done cooking this curry in about 15 minutes! Any combination of beans will do—you can use a little of everything.


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It probably goes without saying that cooked beans will give this dish a superior texture and flavor… but don’t let that keep you from enjoying this vegetarian curry dish.

  • Serves: 6
  • Nutrition: 452 calories

Ingredients

Ingredients

  • 2 tablespoons coconut oil
  • 1 tablespoon minced fresh ginger
  • 1 tablespoon minced garlic
  • 2 cups diced onions
  • ¼ cup Madras curry powder
  • 1 cup puréed or crushed tomatoes, canned or fresh
  • 4 cups vegetable stock
  • 1 13.5-ounce can coconut milk
  • ¼ cup minced jalapeño
  • ¼ cup chopped fresh cilantro
  • Salt to taste
  • 4 15-ounce cans beans (pinto, great northern, red kidney, or chickpeas) or 6 cups cooked beans

Toppings

  • ¼ cup plain yogurt
  • 1 jalapeño, sliced and sprinkled with salt

Directions

  1. Step 1

    Warm the coconut oil in a large stockpot over medium-high heat. Add the ginger and garlic and sauté just a minute or two. Then add the onions and cook until they are golden brown on the edges.

  2. Step 2

    Add the curry powder. Cook, continuously scraping the bottom of the pan, until fragrant. Add the tomatoes and stir until combined, then add stock and bring to low rolling boil.

  3. Step 3

    Stir in the coconut milk until fully incorporated, then add the jalapeño and cilantro. Mix it all together and salt to taste. If using canned beans, drain and rinse them. Add the beans to the pot. Gently fold together without crushing the beans.

  4. Step 4

    Serve as a hearty soup or over rice with a dollop of plain yogurt and jalapeño to taste.


Per serving: Calories 452,  Protein 18 g, Carbs 58 g, Fat 17 g, Sodium 635 mg
Adapted from Feed Zone Table: Family-Style Meals to Nourish Life and Sport by Biju Thomas and Allen Lim, with permission of VeloPress.