Estimated Nutrition (whole recipe, rough)
Counts 8 of 12 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Onion | 1 medium (110g) | 44 |
| Plum | 1 medium (66g) | 30 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Red Kidney Bean | not in our table | 0 |
| Water | not in our table | 0 |
| Coriander | not in our table | 0 |
| Leaf | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- right|thumb|300px|Ingredients
- 2 tins of drained red kidney beans in water (preferably no salt added)
- 2 medium sized potatoes - chopped into bite-sized chunks
- 1 tin of plum tomatoes - chopped - or a ready chopped tin of tomatoes
- 2 smallish onions - finely chopped
- Some chopped fresh coriander leaf
- Some chunks of garlic and ginger pulp from your freezer
- 2 teaspoons of garam masala
- 1 teaspoon haldi (turmeric)
- 1.5 teaspoon of salt
- 1 teaspoon of ground coriander
- 1 teaspoon of red chillie powder
Directions
Fry the chopped onions in about 2 tablespoons of oil until slightly golden brown. Then toss in the garlic and ginger pulp - and fry for a few minutes more.
thumb|center|250px|Fry cthe onions until slightly browned
thumb|center|250px|Add the garlic & ginger pulp and fry
Then add the tin of chopped tomatoes - and fry for some more time - until you start to see the oil separating from the mixture.
thumb|center|250px|Add all the dry spices and stir fry for a few mins
thumb|center|250px|Should look a bit like this
Then add the potato chunks and give it a good stir around. Add a glass of cold water and bring to the boil - and let it simmer with the lid on for about 10 minutes. this will partly-cook the potato.
thumb|center|250px|Then add the tin of chopped tomatoes
thumb|center|250px|Fry the mixture for a few minutes
Then add the drained tins of cooked kidney beans. (MAKE SURE THEY ARE ALREADY COOKED KIDNEY BEANS - as these beans are poisonous if not soaked in water overnight before cooking!). Then add some more water - perhaps a couple of glassed - and bring to boil and let simmer for around 20 minutes - with the lid off - so that the water slowly evaporates.
thumb|center|250px|Add the potato chunks
thumb|center|250px|Stir and break up as eggs start to set
When it's of the consistency that you like - stir in the chopped coriander and simmer for a few mor minutes.
thumb|center|250px|Add the kidney beans
thumb|center|250px|Add some more water and let it simmer for 20 mins
At this point you can switch off the heat - and put the lid back on whilst you go prepare some rice or some some roti - or naan/pitta bread - or even toast. Best served with a cool side-salad - and a glass of your favourite red wine!
thumb|center|250px|Stir In the chopped coriander and let it simmer for a few minutes more
thumb|center|250px|