Curried Red Kidney Beans and Cauliflower (Rajma Masala)

May 23, 2023May 23, 20230 11
Healthy and Flavorful Curried Red Kidney Beans and Cauliflower (Rajma Masala)
in Vegetarian

Prep

10 min

Cook

50 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 tablespoons vegetable oil
1 medium onion , chopped
1 cinnamon stick
1 bay leaf
1 tablespoon garlic clove , minced
1 tablespoon ginger
1 teaspoon fennel
1 teaspoon cumin seed
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 plum tomatoes , whole peeled without juice
1 serrano chili , stemmed , seeded , and minced
about 1 tsp . salt
6 cups red kidney beans , about four 14-oz . cans , rinsed and drained ( may use dried beans that have been cooked )
1/2 head cauliflower , cut into 1/2- to 1-in . florets
1 - 1 1/2 tablespoon lemon juice , freshly squeezed
1/2 cup fresh cilantro stem , coarsely chopped , loosely packed
6 -8 cups brown rice , hot cooked

Nutrision Information

Servings Per Recipe
6
Calories
430
Sugar
6g
Fat
13g
Curried Red Kidney Beans and Cauliflower, also known as Rajma Masala, is a popular Indian dish made of a spicy tomato-based sauce, red kidney beans, and cauliflower. The mixture of aromatic spices and herbs creates a robust and complex flavor profile that is distinctly Indian. The dish is a staple in many Indian households, often served with rice, naan bread, or roti. It is also a popular street food or restaurant menu item, enjoyed by vegetarians and non-vegetarians alike.

Instructions

1.In a large pot or Dutch oven, heat the vegetable oil over medium heat. Add in the chopped onion, cinnamon stick, and bay leaf, stirring occasionally for 10 minutes or until the onion is translucent.
2.Add in minced garlic, ginger, fennel, cumin seed, cracked cardamom pods, cayenne, ground coriander, turmeric, and garam masala, stirring for a minute until fragrant.
3.Pour in whole peeled plum tomatoes, serrano chili, and salt, then simmer until the tomato breaks down and thickens for about 10 minutes.
4.Stir in the cooked red kidney beans and cauliflower florets and cook until the cauliflower is tender for about 30 minutes.
5.Take the pot off the heat and add in freshly squeezed lemon juice and chopped cilantro stem. Adjust the salt and lemon juice to taste.
6.Serve hot with hot cooked brown rice.

PROS

Curried Red Kidney Beans and Cauliflower is a flavorful and healthy vegetarian meal.

It is rich in fiber, protein, vitamins, and minerals.

The dish is also low in fat and calories, making it suitable for weight management or a heart-healthy diet.

CONS

The dish contains a high amount of sodium, so people with high blood pressure should consume it in moderation.

Some may not enjoy the texture of the cooked beans or the aroma of the spices.

HEALTH & BENEFITS

Curried Red Kidney Beans and Cauliflower is a nutrient-dense dish.
It is rich in fiber, which can promote digestive health, blood sugar control, and satiety.
The dish is also abundant in plant-based protein, which can support muscle growth, maintenance, and repair.
Red kidney beans are particularly high in iron, potassium, folate, and antioxidants.
Cauliflower is an excellent source of vitamin C, vitamin K, and folate.
The spices, such as ginger, cardamom, and turmeric, have anti-inflammatory and antioxidant properties and may help with digestion, immunity, and disease prevention.

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