Black bean curry

• จำนวนที่เสิร์ฟ: 2 servings
• เวลาทำ: 30 minutes
• เวลารวม: 1 hour

ส่วนผสม

2 tbsp rapeseed or sunflower oil

1 medium onion, roughly chopped

1 tbsp finely grated fresh root ginger

½ tsp dried chilli flakes

1 tsp ground coriander

1 tsp cumin seeds

1 tsp ground turmeric

200g/7oz chopped tomatoes, from a tin

½ tsp fine sea salt, plus extra to season

400g tin black beans, not drained

squeeze lemon or lime juice

วิธีทำ

Heat the oil in a medium saucepan and gently fry the onion for 4–5 minutes, or until softened and lightly coloured, stirring regularly. Add the ginger, chilli flakes, coriander, cumin and turmeric and cook for a further 2 minutes, stirring constantly. Stir in the tomatoes and salt and bring to a simmer. Cook for 5 minutes more over a medium heat, stirring regularly. Remove from the heat and blend with a stick blender until smooth.

Return to the heat, add the black beans with their liquid, season with a squeeze of lime or lemon juice and more salt if needed, then simmer for another 2–3 minutes, or until the curry is hot, stirring regularly.

ข้อมูลโภชนาการ

• แคลอรี่: 300kcal
• ไขมันทั้งหมด: 12.5g
• ไขมันอิ่มตัว: 1g
• คาร์โบไฮเดรตทั้งหมด: 31g
• ใยอาหาร: 8g
• น้ำตาลทั้งหมด: 9g
• โปรตีน: 35g