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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 216.2
  • Total Fat: 3.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 518.0 mg
  • Total Carbs: 35.0 g
  • Dietary Fiber: 10.9 g
  • Protein: 11.2 g

View full nutritional breakdown of West Indian Three-Bean Curry calories by ingredient
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West Indian Three-Bean Curry

Submitted by: ISLAREINA

Introduction

When Christopher Columbus arrived in the Caribbean, he thought he had found another route to India! He gave the Caribbean the name of When Christopher Columbus arrived in the Caribbean, he thought he had found another route to India! He gave the Caribbean the name of
Number of Servings: 5

Ingredients

    1 1/2 cups chopped onions
    1 tbls chopped ginger
    3 cloves garlic
    3 cans of beans (kidney, white, garbanzo)
    1/3 can tomato paste
    2 tbls canola oil
    salt to taste
    dash of black papper
    dash of cayenne pepper
    dash of chili pepper
    1/2 tsp tumeric
    small bunch of fresh cilantro, chopped
    2 tsp garam masala
    1 tsp tamarind paste

Directions

1. Saute onion in oil until the onions are translucent over medium heat.

2. Add the garlic and ginger but stick around! Don't cook the garlic too much, it will get bitter.

3. When the aroma of ginger and garlic are wonderfully fragrant, add the three cans of beans -- do not pour off the liquid first (if you do, the dish will become very dry very fast, and the beans may burn).

4. Add the rest of the ingredients. Bring the pot to a boil and then promptly turn down to a simmer for 5-10 minutes.

5. Add a dash of white or seasoned salt after cooking to taste.

* Garam Masala and Tamarind Paste can be found at most specialty stores. Make the effort to look for them -- it really brings flavorful authenticity to the meal. However, even if you can't find these spices, the meal will taste great without them.

Number of Servings: 5

Recipe submitted by SparkPeople user ISLAREINA.






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Member Ratings For This Recipe

  • Not a bad flavor, but felt something was missing. Cooing the spices the traditional Indian way (sauteing them in the oil) may bring more flavor. I'll play around with it. Thanks for sharing. - 9/14/10

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  • Got to love the taste of west indian food. you actually dont miss the meat. - 3/19/07

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