Red kidney beans are very nutritious. They are, however, harder to digest than other beans, which is why they're traditionally cooked with seasonings that help break them down, such as ginger. Use spices that are as fresh as possible--their health benefits, let alone their flavors, will be more potent that way.

Ingredients

  • 3 tablespoons vegetable oil
  • 1 large onion, chopped
  • 1 cinnamon stick (2-in.)
  • 1 bay leaf
  • 1 tablespoon minced fresh garlic
  • 1 tablespoon ginger
  • 1 teaspoon fennel
  • 1 teaspoon cumin seeds
  • 3 green cardamom pods, cracked open
  • ¼ teaspoon cayenne
  • ½ teaspoon ground coriander
  • ½ teaspoon turmeric
  • ½ teaspoon garam masala
  • 1 can (14.5-oz.) whole peeled plum tomatoes, without juice
  • 1 serrano chile, stemmed, seeded, and minced
  • About 1 tsp. salt
  • 6 cups cooked red kidney beans (about four 14-oz. cans), rinsed and drained
  • ½ head cauliflower, cut into 1/2- to 1-in. florets
  • 1 to 1 1/2 tbsp. freshly squeezed lemon juice
  • ½ cup loosely packed cilantro sprigs, coarsely chopped
  • 6 to 8 cups hot cooked brown rice (see Notes)

Directions

1. Heat oil in a heavy-bottomed 4- to 5-qt. pot or saucepan over medium-high heat. Add onion and fry, stirring occasionally, 2 to 3 minutes, or until slightly softened. Stir in cinnamon, bay leaf, garlic, ginger, fennel, cumin, and cardamom and fry, stirring, 2 minutes. Add cayenne, coriander, turmeric, and garam masala and fry, stirring, 1 minute. Shred tomatoes into pot with your fingers. Stir in serrano chile, salt, kidney beans, cauliflower, and 1-1/2 cups water. Lower heat to medium-low, cover, and simmer 20 minutes, or until cauliflower is tender and liquid has thickened into a velvety-looking sauce (add more water if necessary).

2. Season beans with salt. Stir in lemon juice and cilantro. Serve hot over brown rice, with plain yogurt on the side if you like.

Notes

Garam masala is a mixture of warming spices; find it at Indian grocery stores or gourmet groceries.

Nutritional Information
CALORIES 281(22% from fat); FAT 6.9g (sat 0.9g); PROTEIN 15g; CHOLESTEROL 0.0mg; SODIUM 437mg; FIBER 7.1g; CARBOHYDRATE 42g
Categories
Healthy, Low Cholesterol, Low Fat, Low Saturated Fat, Side Dishes, Vegetable, Vegetarian
Keywords
Indian
MacGourmet downloadCurried Red Kidney Beans and Cauliflower (Rajma Masala). To import, drag image to your MacGourmet recipe box.

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