White Bean & Tomato Curry
Updated: Oct 28, 2020
We are savoring the last of the season's beautiful tomatoes. This is one of the quickest recipes on this site...comes together in under 20 minutes while still boasting a host of flavor and nutritional benefits. I love this so much I have been making multiple batches and freezing for later.
Inspired by and adapted from a recipe in the bean-lover's cookbook "Cool Beans" by Joe Yonan, I spent the summer playing with different versions, including a "summery" version with zucchini and fresh corn and more recently a heartier mushroom and spinach version. Get creative and try your own combination!
Tomatoes: fruit or vegetable? Botanists may say fruit while many of us count them as a vegetable. Either way, they are naturally sweet and provide a host of nutritional benefits. Loaded with vitamin C, potassium, folate, and vitamin K, and antioxidants including lycopene, which is linked with reducing risk of heart attacks and stroke and even prostate, lung and stomach cancers. Cooking tomatoes increases their lycopene content.
White beans: are little nutritional powerhouses and contain prebiotics that feed the probiotics in our gut. Considered both vegetable and protein, these little beauties supply an impressive amount of protein, complex carbohydrate and fiber, as well as valuable vitamins and essential minerals such as copper, folate, iron, potassium, magnesium, calcium, vitamin B6, and zinc, just to name a lot…!
Curry: traditional curry is a mixture of spices that usually include coriander, turmeric, cumin, ginger, dry mustard, fenugreek, paprika, and cayenne. Turmeric is a powerful anti-inflammatory and cardamom has been known to lower blood pressure. Ginger can help reduce blood sugar and dry mustard contains trace amounts of selenium and magnesium believed to help alleviate asthma, arthritis, high blood pressure and migraines. Fenugreek may help balance cholesterol, reduce inflammation, and lower appetite. Paprika contains anti-oxidants as well as Vitamin A, which are also anti-inflammatory and may even improve cholesterol, eye health and lower blood sugar.
Packed with plant-based protein, vitamins and phytonutrients, this delicious dish comes together quicker than almost anything I’ve ever made. Serve it over lightly sautéed cauliflower rice or a grain of choice (try forbidden rice for an extra “spooky” look). It also works well as a breakfast dish with tofu or poached eggs.
Quick Tomato & Bean Curry
1 TB avocado oil or ¼ cup vegetable broth
¼ cup diced onion
1 TB curry powder (use good quality)
1 lb organic tomatoes, diced (or equivalent weight of cherry tomatoes, halved)
¼ - ½ cup vegetable broth (or filtered water)
1 cup white beans
3-4 cups greens (chard, kale, spinach, arugula), chopped
1 tsp sea salt or Himalayan pink salt
½ tsp freshly ground black pepper
¼ tsp red chili pepper (avoid if you don't like any heat)
Fresh lemon or lime, Shaved coconut, sprouts, optional for garnish
1) Heat a large skillet over medium-high heat. Add oil or broth and coat the pan.
2) Add onion and cook while stirring occasionally until translucent and begin to brown.
3) Add curry powder, stir to combine and cook until fragrant.
4) Add tomatoes and continue cooking until they soften and begin to darken, about 5 min.
5) Add broth or water and bring to a light boil.
6) Add beans and greens and cook until the greens wilt, about 1-2 minutes (sturdier greens will cook slower).
7) Season with salt and pepper and chili (if using). Taste and adjust any seasonings as needed.
8) Serve over spaghetti squash, cauliflower rice, brown rice, or grain of choice.
9) Top with a fresh squeeze of lemon or lime, cilantro, shaved coconut, and/or sprouts.
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