Red Kidney Beans

Gluten Free Soy Free Vegetarian Vegan Nut Free Egg Free Dairy Free

Red Kidney Beans

Serving Size: 4-8

Calories per serving: 298

Fat per serving: 1.3gms

This tangy tomato, onion based sauce mixed with red kidney beans not only gives you a protein boost but hits a spot on your palette. The mildness of kidney beans combined with a few Indian spices creates the best compliment of flavors.

Ingredients

3 cups raw kidney beans (washed and soaked for 8 hours)
3 whole red chillies
1 teaspoon mustard seeds
1 teaspoon cumin seeds
Whole spice
2 bay leaves
1 dark brown raw cardamom
½ cinnamon stick
2 green cardamom
2 medium onions (chopped)
5 medium tomatoes (chopped)
1 green chilli
½ inch ginger root
2 garlic pods (crushed)
½ teaspoon tamarind pulp or dry mango powder
1 teaspoon red chilli powder
1 tablespoon coriander powder
1 teaspoon cumin powder
¼ teaspoon turmeric powder
salt (to taste)

Instructions

  1. Heat oil in a pressure cooker, add cumin and mustard seeds, whole spice.
  2. Let is sizzle and add ginger, onions and turmeric.
  3. Cook till onions have browned. Add green chilli, garlic.
  4. Add tomatoes either chopped or blended. Add all dry spices, mix well.
  5. Roast or cook till the mixture starts sticking together.
  6. Add kidney beans with their water (full of nutrients when soaked).
  7. Add tamarind or dry mango powder, salt and pour more water if needed; water level should be only a little above layer of the beans.
  8. Stir well and cover with pressure cooker lid. Heat on medium for an hour.
  9. Let there be a few whistles and then let cook until steam is all gone from the inside of the cooker (until you stop hearing the low whistling sound).
  10. Remove extra steam by lifting top nozzle of cooker with a spoon.
  11. Take lid off and mix well. If more cooking is needed simmer with lid open until kidney beans are soft.
  12. Garnish with a generous amount of chopped cilantro leaves.
  13. Serve with rice, bread or toast.

2 Comments to “Red Kidney Beans”

  1. Mary-Anne says:

    I think I would love this recipe when I try it.

    Thing is, I don’t have a pressure cooker (neither the space to keep one). Would I be able to achieve the same taste and texture (i.e. softness) if I were to keep stewing it in the casserole for a longer time instead?

    • PS Its Healthy says:

      Hi Mary-Anne,

      Yes you can use a crock-pot/casserole but the cooking time will be a lot longer. I’ve actually cooked it both ways and found the taste and the creaminess of the beans to be quite similar. Let me know how it turns out for you!

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