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Sunday, 5 June 2016

Three Bean Curry

Vegan, Wheat-free, Gluten-free, Yeast-free
Curry has to be one of my favourite dishes to make!
I have been obsessing over tikka spices at the moment, and wanted to create a protein packed, yet flavourful meal that all my family would enjoy!
I chose to use black eyed beans for their yummy flavour and kidney beans for their amazing nutrient content!

Beans & rice when paired together make a complete protein!
''complete protein (or whole protein) is a source of protein that contains an adequate proportion of all nine of the essential amino acids necessary for dietary needs.'' -Wiki

All of the flavours & textures go together like a dream to create a delicious, hearty curry which honestly tastes authentic.

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Ingredients
-1 cup of black eyed beans (can/cooked)
-1 cup of red kidney beans (can/cooked)
-1/3 cup of green beans (washed & roughly chopped)
-3 Teaspoons of tikka curry powder (or your favourite curry seasoning)
-1/2 Teaspoon of cumin seeds
-8 ounce of tomato puree 
-2 garlic cloves (crushed)
-1 red chilli
-Pinch of salt
-1 Tablespoon of fresh ginger (grated)
-1 white onion (finely chopped)
-1 large tomato (roughy chopped)
-1 cup of of water
-1/3 cup of Light Olive Oil 
-1 Tablespoon of pea protein powder (optional)
-Handful of fresh coriander (optional)
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Step 1- In a large wok, heat up the oil, and place in the onions.
Cook them until they begin to turn golden in colour!
Step 2- Once the onions are a light brown, add in the chilli, ginger, garlic and salt. 
Let simmer and cook for 5 minutes
Keep the Ingredients moving with a wooden spoon to prevent sticking!
Step 3- Pour in the tomato sauce, cumin seeds & tikka powder and stir.
Step 4- Add in the black eyed beans, kidney beans, green beans and chopped tomato.
Cover the wok with a lid and leave to simmer for 5-10 minutes.
Step 5- Once the beans have softened and the curry is bubbling, take off the lid and stir in the pea protein and fresh coriander.
Leave uncovered to simmer for a further 5-10 minutes. Keep stirring so it doesn't stick to the pan.

Step 6- Once your delicious curry has fully cooked, remove the wok from the heat and serve while warm.


Serve with some wholegrain rice, fresh coriander & homemade flatbread.

Find my Recipe below-
http://bit.ly/25Htl6F

Happy Cooking!

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Holly Jade
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3 comments

  1. Nice recipe! Can't wait to try it. Do you think using a slow cooker instead would work for this?

    ReplyDelete
  2. Thankyou so much! I am glad you like the recipe, and I'm sure you'll LOVE it! As for the slow cooker, I've never used one, so I'm not sure but give it a go & let me know how you get on :) Happy cooking x

    ReplyDelete
  3. Hi Holly, I totally agree with you on how plant based foods can be so yummy and have a high protein content. I cook red kidney beans quite often, I soak them overnight in water and use a pressure cooker, which cooks them very fast. Have a wonderful day.

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