Author Jean Morrison
Vegetarian Bean Curry
This is one of those quick and easy recipes that you can whip up in no time at all. The ingredients would be in your pantry for sure. It is soooooooo cheap to make!
Cooking time: 30 minutes
Quantity: Serves 4
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1 tablespoon oil
2 teaspoons curry powder
2 teaspoons freshly grated ginger
3 cloves garlic, finely chopped
1 onion, thinly sliced
1 carrot, thinly sliced
2 large potatoes, diced
1/2 cup frozen peas
1 Granny Smith apple, peeled, cored and diced
1 tablespoon peanut butter
450 mls water
400 - 450 gm (1 pound) can of baked beans
2 teaspoons stock powder
Salt and pepper
Optional: 2/3 cup roasted, unsalted peanuts or cashews
Heat oil in pan and gently fry curry powder, ginger and garlic for about 2 minutes. Add vegetables, apple, peanut butter and water. Cover pan and simmer for 20 minutes, stirring occasionally. Stir in the can of beans, stock powder, nuts (if being used), salt and pepper. Simmer for 5 minutes. Serve with rice, quinoa or couscous.
Other vegetables such as green beans, sliced celery and mushrooms could all be substituted for the carrot in this recipe.
Onions are high in energy and have good amounts of B6, B1, and Folic acid in them. They contain chemicals which fight free radicals in our bodies. Free radicals cause disease and destruction in our cells. Onions have anti-viral, anti-fungal and anti-bacterial properties in them. These properties are most potent when the onion is eaten raw. Onions raise the levels of beneficial HDL cholesterol and they lower the levels of the bad LDL cholesterol.
There are literally thousands of potato varieties. Potatoes include both protein and fibre and are high in complex carbohydrates. They contain vitamins B, C iron and potassium.
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