West Indian Three-Bean Curry
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
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 ofNumber of Servings: 5
Ingredients
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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.
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.
Member Ratings For This Recipe
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DAIZYSTARLITE
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ACIDCOOKIE
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FAULKNON