Vegetarian/vegan High Fibre, Spicy, Delicious Easy to Make Meal. Can batch cook as it freezes well.
• 1 tin of kidney beans in water
• 2 tins of black beans in water
• 1 tin of plum tomatoes
• I finely chopped medium onion
• 1 inch grated/chopped fresh ginger
• 3 fresh grated/crushed/finely chopped garlic cloves
• Freshly chopped coriander (optional, but if using, about 2 tablespoons - you can use a tbsp of dried)
• Fresh finely chopped green chillies (to taste (I grind & freeze mine, so I used teaspoon))
• 1/2 teaspoon turmeric
• 1/4 teaspoon red chilli powder (optional)
• 1 teaspoon ground cumin
• 1 heaped teaspoon garam masala
• 1 tablespoon butter or oil
• Salt and pepperYou will need a medium sized saucepan.
Decant the beans in to a colander/large sieve & run under cold water and leave to drain.
Chop the onions finely and fry in the oil/butter until they are a golden brown.
Grate or finely chop the ginger and garlic and add to the onions and continue to cook until they are dark brown, being mindful not to burn them (stir every few minutes). This takes about 15 mins on a low heat. (Slow and low always at this this stage)
Add the chillies and cook for a few minutes (if using frozen, allow them a few extra minutes).
Add the tinned tomatoes (use a splash of water to get all the juice from the tin).
Add the dry spices to the onion and tomatoes, then add 1/2 teaspoon of salt and a few turns of freshly ground black pepper, the chopped coriander and cook until the oil/butter starts to separate from the tomatoes, about 5 minutes.
Add the beans and using a wooden spoon, mash about 1/4 of them against the pan as this will thicken the sauce.
Cook for a few minutes until the beans are coated and heated through.
Using one of the tins, half-fill with water and add to the pot (you might need more or less depending on how thick you want the sauce).
Cook for 15-20 minutes, stirring occasionally to stop it sticking to the bottom of the pan.
Add salt and pepper to taste if you need more.
Using My Fitness Pal, the calories per serving is 320 and his makes 4, so enough to freeze/eat the next day.
I have adapted this recipe from a family recipe by adding black beans and I use oil for my vegan stepson, but butter gives it a lift.