recipe' : Bean curry

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Ingredients

30 ml (2 tbsp) olive / canola oil

150g (1 onion), diced

15ml (1tbsp) paprika

Pinch of cayenne pepper

5ml (1tsp) ground cumin

5ml (1tsp) ground coriander

3 ml (1/2 tsp) salt

1-2 x 410 g butter beans / Kidney beans drained

Two tomatoes peeled and chopped

60 ml (¼ cup) tomato paste

1 cup greens such as baby spinach washed and drained (optional)

Method:

Dietitiab Tips:

  • Warm oil over medium heat.        
  • Add onions and cook till it begins to soften.                                                                                                                          
  • Add all spices salt and sauté for a few minutes.                                                                 
  • Add the canned beans with the liquid, tomato and tomato puree.                                                                        
  • Add additional water if necessary.                             
  • Add greens for the last two minutes of cooking.  
  • Pour in serving dish and serve with a small portion of rice of choice and a large green salad
  1. Perfect to complete your meal on a “Meatless” day 
  2. Low salt as is, avoid the use of stock cubes, packet soup  = suitable for individuals with hypertension 
  3. High fibre meal – beans are good source of dietary fibre = help everyone meets their fibre requirements for a day, an adult needs a minimum of 25g die
  4. High in vitamins and minerals – for overall good health & protect us against diseases 
  5. Low fat meal  – suitable for everyone and can be part of the weight management eating plan 

Yours In Health

Mbali Mapholi

XX

Author: Mbali Mapholi Inc

Mbali is a qualified clinical dietitian (Bsc. dietetics & PGDip dietetics) obtained from the University of KwaZulu-Natal. In dietetics she has special interest in Heart and heart related diseases, gastrointestinal (GIT) related diseases, weight management and African diet nutrition. She is a business woman with entities MiNutrition ZA and Mbali Mapholi Inc, under her belt. She is well published in the field of Nutrition with ray of media contributions (Radio, television and print media). Mbali believes is the type of eating that is nourishing, enjoyable, accessible and affordable. She believes in that nutrition education that is based on science delivered by a trusted source, is important to help people make informed nutrition decisions for themselves and those around them.

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