Curried Red Kidney Beans and Cauliflower (Rajma Masala)

Red kidney beans are very nutritious. They are, however, harder to digest than other beans, which is why they're traditionally cooked with seasonings that help break them down, such as ginger. Use spices that are as fresh as possible--their health benefits, let alone their flavors, will be more potent that way. Prep and Cook Time: about 1 hour. Notes: Garam masala is a mixture of warming spices; find it at Indian grocery stores or gourmet groceries.

Total Time: 1 hour(s)
Yield: Makes 6 to 8 servings

Ingredients

• 3  tablespoons  vegetable oil
• 1  large onion, chopped
• 1  cinnamon stick (2-in.)
• 1  bay leaf
• 1  tablespoon  minced fresh garlic
• 1  tablespoon  ginger
• 1  teaspoon  fennel
• 1  teaspoon  cumin seeds
• 3  green cardamom pods, cracked open
• 1/4  teaspoon  cayenne
• 1/2  teaspoon  ground coriander
• 1/2  teaspoon  turmeric
• 1/2  teaspoon  garam masala
• 1  can (14.5-oz.) whole peeled plum tomatoes, without juice
• 1  serrano chile, stemmed, seeded, and minced
• About 1 tsp. salt
• 6  cups  cooked red kidney beans (about four 14-oz. cans), rinsed and drained
• 1/2  head cauliflower, cut into 1/2- to 1-in. florets
• 1  to 1 1/2 tbsp. freshly squeezed lemon juice
• 1/2  cup  loosely packed cilantro sprigs, coarsely chopped
• 6  to 8 cups hot cooked brown rice (see Notes)

Preparation

1. Heat oil in a heavy-bottomed 4- to 5-qt. pot or saucepan over medium-high heat. Add onion and fry, stirring occasionally, 2 to 3 minutes, or until slightly softened. Stir in cinnamon, bay leaf, garlic, ginger, fennel, cumin, and cardamom and fry, stirring, 2 minutes. Add cayenne, coriander, turmeric, and garam masala and fry, stirring, 1 minute. Shred tomatoes into pot with your fingers. Stir in serrano chile, salt, kidney beans, cauliflower, and 1 1/2 cups water. Lower heat to medium-low, cover, and simmer 20 minutes, or until cauliflower is tender and liquid has thickened into a velvety-looking sauce (add more water if necessary).

2. Season beans with salt. Stir in lemon juice and cilantro. Serve hot over brown rice, with plain yogurt on the side if you like.

Note: Nutritional analysis is per serving of curry.

Nutritional Information

Calories:

281 (22% from fat)

Protein:

15g

Fat:

6.9g (sat 0.9)

Carbohydrate:

42g

Fiber:

7.1g

Sodium:

437mg

Cholesterol:

0.0mg