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Low Fat Royal Beans Recipe
Ingredients
2 cups dried red kidney beans, picked over and rinsed
1 cup chopped onions
5 garlic cloves, finely chopped
1 piece ginger, peeled, and coarsely chopped , 2-inch piece
1 teaspoon ground turmeric
1 teaspoon ground coriander
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon cumin seeds
1 teaspoon mustard seeds
1/3 cup vegetable oil
16 ounces whole tomatoes, chopped
1 teaspoon salt
1/4 cup finely chopped fresh cilantro, for garnish
Method
In medium bowl, soak beans in 4 cups water at least 8 hours or overnight.
Drain, reserving the soaking water; and add enough fresh water to the soaking water to make a total of 6 cups.
In a 4-quart pressure cooker, combine the beans, water, onions, garlic, ginger, turmeric, coriander, chili powder, cumin, cumin seeds, mustard seeds and oil.
Bring to a boil, cover and cook 15 minutes at 15 pounds pressure, according to manufacturer’s directions.
Remove from heat and reduce pressure quickly.
Remove lid and stir in tomatoes and salt.
Bring to a boil, cover and cook 20 minutes at 15 pounds pressure, until the beans are soft.
Sprinkle with fresh cilantro.
Makes 8 servings.
Soaking time: About 8 hours.
Preparation time: About 15 minutes.
Cooking time: About 35 minutes.
Per serving: About 173 cal, 5 g pro, 16 g car, 11 g fat, 56% cal from fat, 0 mg cholesterol, 558 mg sod, 6 g fiber.
