Curried Red Kidney Beans and Cauliflower (Rajma Masala)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
31%
Curried Red Kidney Beans and Cauliflower (Rajma Masala)
60 min.
8
420kcal

Suggestions


Welcome to a warming and flavorful culinary adventure with our Curried Red Kidney Beans and Cauliflower, also known as Rajma Masala. This hearty dish, brimming with the richness of spices and the comforting textures of kidney beans and cauliflower, is perfect for vegetarians, vegans, and anyone looking to enjoy a gluten-free meal that’s as nutritious as it is delicious.

Imagine sitting down to a vibrant bowl of red kidney beans, simmered to perfection in a fragrant combination of spices, including cumin, coriander, and a hint of cayenne for an enticing kick. The cauliflower adds a lovely crunch, soaking up all the delightful flavors of the sauce. Not only is this dish packed with protein and fiber, but it also offers a splendid array of vitamins and minerals, particularly when served over a bed of fluffy brown rice.

Whether it’s for lunch, dinner, or a special gathering, this recipe yields generous portions, making it an ideal choice for sharing with family and friends. With a cooking time of just 60 minutes, you’ll have a delicious meal on the table before you know it. So grab your apron and join us in crafting a dish that not only satisfies the palate but also nourishes the soul. Enjoy the journey of creating this delightful Rajma Masala!

Ingredients

  •  bay leaf 
  • 14.5 oz canned tomatoes whole peeled canned
  • 0.5 head cauliflower cut into 1/2- to 1-in. florets
  • 0.3 teaspoon cayenne 
  • 0.5 cup cilantro sprigs loosely packed coarsely chopped
  •  cinnamon sticks (2-in.)
  • cups brown rice hot cooked (see Notes)
  • teaspoon cumin seeds 
  • teaspoon fennel bulb 
  • 0.5 teaspoon garam masala 
  • tablespoon garlic fresh minced
  • tablespoon ginger 
  •  cardamom pods green
  • 0.5 teaspoon ground coriander 
  • tbsp juice of lemon freshly squeezed
  • large onion chopped
  • cups kidney beans red rinsed cooked drained ( four 14-oz. cans)
  • tsp salt 
  •  serrano chile minced stemmed seeded
  • 0.5 teaspoon turmeric 
  • tablespoons vegetable oil 

Equipment

  • sauce pan
  • pot

Directions

  1. Heat oil in a heavy-bottomed 4- to 5-qt. pot or saucepan over medium-high heat.
  2. Add onion and fry, stirring occasionally, 2 to 3 minutes, or until slightly softened. Stir in cinnamon, bay leaf, garlic, ginger, fennel, cumin, and cardamom and fry, stirring, 2 minutes.
  3. Add cayenne, coriander, turmeric, and garam masala and fry, stirring, 1 minute. Shred tomatoes into pot with your fingers. Stir in serrano chile, salt, kidney beans, cauliflower, and 1 1/2 cups water. Lower heat to medium-low, cover, and simmer 20 minutes, or until cauliflower is tender and liquid has thickened into a velvety-looking sauce (add more water if necessary).
  4. Season beans with salt. Stir in lemon juice and cilantro.
  5. Serve hot over brown rice, with plain yogurt on the side if you like.

Nutrition Facts

Calories420kcal
Protein15.77%
Fat15.56%
Carbs68.67%

Properties

Glycemic Index
44.31
Glycemic Load
24.91
Inflammation Score
-9
Nutrition Score
25.203043377918%

Flavonoids

Eriodictyol
0.1mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
0.94mg
Kaempferol
0.4mg
Myricetin
0.46mg
Quercetin
13.73mg

Nutrients percent of daily need

Calories:419.57kcal
20.98%
Fat:7.44g
11.45%
Saturated Fat:1.21g
7.58%
Carbohydrates:73.91g
24.64%
Net Carbohydrates:58.73g
21.36%
Sugar:4.33g
4.81%
Cholesterol:0mg
0%
Sodium:376.12mg
16.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.97g
33.94%
Manganese:2.75mg
137.36%
Fiber:15.18g
60.72%
Folate:210.8µg
52.7%
Magnesium:146.56mg
36.64%
Phosphorus:345.78mg
34.58%
Iron:5.98mg
33.23%
Vitamin C:27.1mg
32.85%
Vitamin K:32.71µg
31.15%
Vitamin B1:0.43mg
28.96%
Copper:0.57mg
28.65%
Vitamin B6:0.57mg
28.53%
Potassium:976.4mg
27.9%
Vitamin B3:3.63mg
18.13%
Zinc:2.71mg
18.06%
Vitamin B5:1.29mg
12.91%
Calcium:95.68mg
9.57%
Vitamin B2:0.16mg
9.16%
Vitamin E:1.21mg
8.08%
Vitamin A:217.63IU
4.35%
Selenium:2.45µg
3.5%
Source:My Recipes