Wednesday, 4 March 2015

Kidney Bean, plantain & Vegetable Curry

Meeting the demands of a teen who has chosen to be vegetarian can be a challenge at times however it does mean that as a family (or at least the two of us since little man refuses to eat anything that hints of healthy) have a great intake of vegetables.

One of my favourite beans to cook with is Kidney beans as they have numerous health benefits including dietary fiber and when combined with rice, are a great source of protein.  You  can find out more about the health benefits here.

One of the meals I prepared this week was a kidney bean and vegetable curry.  I didn't intend to blog about it so the ingredients are approximate and as with most cooking trial and error will eventually get you the flavour you require.

Ingredients:

4 Spring onions
2 cloves of garlic
1/2 an onion
2 tbsp olive oil
2 tbsp curry powder
1 teaspoon paprika
3 tsp all purpose seasoning
1 tsp tumeric
1 tsp mixed herbs
1/2 tsp black pepper
2 tomatoes (or a tbsp of tomato sauce if you prefer)
1 ripe plantain
1  tin of kidney beans
Mixed vegetables of your choice (I used baby sweetcorn and sugar snap peas)
Sea salt to taste.

Method:

1. Wash and chop your spring onions and chop your garlic and onions.
2.  Heat the olive oil in a pan, once heated add the onions and garlic.
3.  When the onions and garlic are browned add all seasoning and herbs, stir for  a minute or 2 to release the flavours.
4.  Add washed kidney beans stir in and add vegetables, cover with water.
5.  Add salt and leave to simmer for 5 minutes
6. Add chopped plantain and leave to simmer for a further 5 to 10 minutes (or until plantain is cooked)  although I didn't you might choose to add flour to thicken.

Serve with rice (I used basmati rice which was washed in cold water then placed into a pan of hot water and boiled for 12 minutes) and salad of your choice.




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