Login with Google
[PROS]
- High in dietary fiber, promoting digestive health.
- Excellent source of plant-based protein for muscle maintenance and satiety.
- Rich in essential vitamins and minerals like iron, folate, and magnesium.
- Low in saturated fat and cholesterol-free, supporting cardiovascular health.
- Complex carbohydrates provide sustained energy release.
[CONS]
- Can be high in sodium if canned beans or processed curry pastes are used excessively.
- May cause gas or bloating for some individuals due to high fiber content, especially if not accustomed to legumes.
- Calorie content can vary significantly based on the amount of oil used during preparation.
[DIETITIAN REVIEW]
This Double Bean Curry is a highly nutritious and well-balanced meal, leveraging the power of legumes and vegetables. It delivers a significant dose of fiber and plant protein, making it excellent for satiety and gut health. The spices contribute beneficial antioxidants and anti-inflammatory properties. Score: 8.8/10
| Ingredient | Qty |
|---|---|
| Large Lima Beans (canned or pre-cooked) | 1/2 cup |
| Chickpeas (canned or pre-cooked) | 1/4 cup |
| Potato | 1 small (about 100g), diced |
| Onion | 1/4 medium, finely chopped |
| Tomato | 1/2 small, diced |
| Garlic | 1 clove, minced |
| Ginger | 1/2 tsp, grated |
| Curry Powder | 1 tbsp |
| Turmeric Powder | 1/4 tsp |
| Cumin Powder | 1/2 tsp |
| Coriander Powder | 1/2 tsp |
| Red Chili Powder (optional) | 1/4 tsp |
| Salt | to taste |
| Water or Vegetable Broth | 1/2 cup |
| Cooking Oil (e.g., coconut or vegetable) | 1 tbsp |
| Fresh Coriander Leaves | 1 tbsp, chopped (for garnish) |
1. Heat oil in a small pot or pan over medium heat. Add chopped onion and sauté until softened and translucent, about 3-5 minutes.
2. Add minced garlic and grated ginger, cook for 1 minute until fragrant. Stir in diced tomato and cook until it breaks down, about 3-4 minutes.
3. Add curry powder, turmeric, cumin, coriander, and chili powder (if using). Sauté the spices for 1 minute, adding a splash of water if needed to prevent burning.
4. Add diced potato, drained lima beans, and chickpeas to the pot. Stir well to coat with the spice mixture.
5. Pour in water or vegetable broth. Bring to a simmer, then reduce heat, cover, and cook for 10-15 minutes, or until potatoes are tender, stirring occasionally.
6. Season with salt to taste. Garnish with fresh coriander leaves before serving warm.