Creamed Kidney Beans

Gluten Free
Health score
16%
Creamed Kidney Beans
45 min.
8
221kcal

Suggestions

Ingredients

  • teaspoon peppercorns black
  • tablespoon butter 
  • 45 oz kidney beans rinsed drained canned
  • 1.5 teaspoons coriander seeds 
  • 0.8 teaspoon cumin seed 
  • tablespoons cilantro leaves fresh minced
  • tablespoon ginger fresh minced
  • 1.5 teaspoons garlic minced
  • 0.5 cup half-and-half light ( cream)
  • 0.5 cup milk 
  • cup onion minced
  • servings salt 
  • 0.5 cup tomato paste 

Equipment

  • bowl
  • frying pan
  • blender

Directions

  1. In a 3- to 4-quart pan over medium heat, combine coriander seed, peppercorns, and cumin seed. Shake pan often until mixture is aromatic and seeds are slightly browner, about 6 minutes.
  2. In a blender or spice grinder, whirl or grind spice mixture to a fine powder.
  3. In a 3- to 4-quart pan over medium-high heat, melt butter.
  4. Add onion, chilies, ginger, and garlic; stir often until onion is lightly browned, 5 to 7 minutes.
  5. Add tomato paste and ground spices. Stir until spices are fragrant, 1 to 2 minutes.
  6. Add beans, 1 cup water, and milk. Bring to a boil, stirring often. Reduce heat, cover, and simmer until beans are hot and sauce coats spoon thickly, 6 to 8 minutes.
  7. Stir in half-and-half.
  8. Add salt to taste. If making up to 1 day ahead, cover and chill; to warm, stir in pan over medium heat until steaming.
  9. Pour into a bowl and garnish with cilantro.

Nutrition Facts

Calories221kcal
Protein17.88%
Fat28.64%
Carbs53.48%

Properties

Glycemic Index
34.5
Glycemic Load
9.82
Inflammation Score
-6
Nutrition Score
12.063478257345%

Flavonoids

Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
4.15mg

Nutrients percent of daily need

Calories:220.72kcal
11.04%
Fat:7.32g
11.26%
Saturated Fat:3.62g
22.64%
Carbohydrates:30.77g
10.26%
Net Carbohydrates:20.96g
7.62%
Sugar:6.57g
7.3%
Cholesterol:18.41mg
6.14%
Sodium:760.4mg
33.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.28g
20.57%
Fiber:9.81g
39.25%
Manganese:0.64mg
31.81%
Phosphorus:217.91mg
21.79%
Potassium:670.08mg
19.15%
Copper:0.32mg
16%
Magnesium:63.07mg
15.77%
Iron:2.79mg
15.48%
Vitamin B1:0.2mg
13.63%
Folate:48.16µg
12.04%
Vitamin B2:0.18mg
10.68%
Vitamin B6:0.21mg
10.58%
Vitamin A:504.3IU
10.09%
Vitamin K:10.32µg
9.83%
Calcium:94.55mg
9.45%
Zinc:1.27mg
8.46%
Vitamin C:6.79mg
8.23%
Vitamin B3:1.37mg
6.86%
Vitamin E:0.95mg
6.35%
Selenium:3.31µg
4.73%
Vitamin B5:0.37mg
3.66%
Vitamin B12:0.11µg
1.9%
Vitamin D:0.26µg
1.72%
Source:My Recipes