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spiced-curryMasala Rajmah means spiced kidney bean curry and is a popular north Indian dish!  It is a thick curry with red kidney beans and Indian spices to provide aromatic flavor.  This dish is packed with protein and fiber, and is a great meat substitute for vegetarians and vegans. It can be served as a complete meal with green pulao and spinach raita, as I have already shared in my previous blog. It can also be served with brown rice, wheat tortillas or wheat bread.

Makes 2-3 servings

Preparation time: 15-20 minutes

 Ingredients:

  • 1 tablespoon olive oil
  • 1/2 medium onion, diced
  • 2 teaspoons minced garlic
  • 2 teaspoons curry powder
  • 1 teaspoon ground allspice
  • 2 tablespoons finely chopped fresh cilantro (and extra for garnish)
  • ½ cup finely chopped tomatoes (or ½ cup tomato puree)
  • 1/4 cup plain low-fat yogurt
  • 1 15 oz. can low-sodium kidney beans, drained and rinsed
  • ½ cup water
  • Pinch of salt
  • Brown rice, whole wheat bread, or tortillas for serving

Directions:

  1. Heat the olive oil over medium heat in a large sauté pan. Add the diced onions and stir for 2 minutes until they become clear.
  2. Add the crushed, garlic, curry powder, and allspice to the pan with the onions. Sauté for a few minutes until you can smell the spices.
  3. Add the tomatoes, stirring well until the ingredients are blended.
  4. Add the kidney beans, water, and a pinch of salt to the pan. Simmer for 5-10 minutes until the mixture thickens, stirring every few minutes.
  5. Remove the pan from the heat and add the yogurt.
  6. Garnish with chopped cilantro and serve hot with brown rice, wheat bread or tortillas, and enjoy!

By Kinnari Chitalia, RD, LDN, CLC, Nutritionist, Dorchester North WIC Program

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