Estimated Nutrition (whole recipe, rough)
Counts 8 of 13 ingredients — the other 5 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 |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Seed | not in our table | 0 |
| Asafoetida | not in our table | 0 |
| Coriander | not in our table | 0 |
| Red Kidney Bean | not in our table | 0 |
| Water | 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
- 2 tablespoons rapeseed or vegetable oil
- 1 handful of dried curry leaves
- 2 teaspoons mustard seeds
- 2 teaspoons cumin seeds
- 1 dried red chilli, halved
- quarter of a teaspoon hing (asafoetida powder), optional
- 1 tin chopped tomatoes
- 3 fresh green chillies, chopped (or red chilli powder, to taste)
- 3 cloves garlic, crushed
- 1 thumb-sized piece ginger, grated
- half a teaspoon turmeric
- 2 heaped teaspoons dhana jeera (equal mix of ground cumin and ground coriander seeds)
- 1 teaspoon salt (optional)
- 2 tins red kidney beans, drained and rinsed
- 200ml (about a mugful) hot water
- 1 handful fresh coriander leaves, roughly chopped
Directions
Over a medium heat, add the oil to a non-stick pan with a lid. Add the curry leaves, mustard and cumin seeds, halved red chilli and hing, if using. Allow the seeds to pop for about 20 seconds. Information: Be very careful not to toast the seeds for too long, as they turn bitter when burnt.
Add the garlic and cook for 1 minute. Stir in the chopped tomatoes, then all the remaining spices and salt, if using. Turn the heat to high and cook the tomatoes for about 10 minutes, stirring frequently to break up the chunks.
Add the rinsed kidney beans and hot water. Cover the pot, and cook over a medium heat for 15 to 20 minutes to soften the beans. Stir occasionally.
Turn off the heat, add the coriander leaves, taste and adjust chilli if needed. Serve with rice, plain yogurt and crisp cucumber wedges. Information: If you prefer a thinner sauce, stir in a little more water before serving.