Kashmiri-Style Kidney Beans with Turnips

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Kashmiri-Style Kidney Beans with Turnips
55 min.
4
220kcal

Suggestions

This Kashmiri-style kidney bean and turnip dish is a hearty and flavorful vegan and gluten-free option that's perfect as a side or main course. The recipe combines the earthiness of kidney beans with the sweetness of turnips, enhanced by a blend of aromatic spices. The result is a dish that's not only delicious but also packed with nutrients, offering a good source of protein, fiber, and various vitamins and minerals.

The preparation is straightforward and begins with cooking the turnips until tender, followed by the addition of kidney beans. Meanwhile, a fragrant spice blend is prepared by toasting cumin and fennel seeds, followed by the addition of onions, ginger, garlic, and tomatoes. The dish is then seasoned with a mix of paprika, turmeric, ground ginger, and garam masala, resulting in a flavorful and colorful dish.

This recipe is a wonderful way to incorporate more plant-based proteins and vegetables into your diet. It's also a great option for those with dietary restrictions, as it's vegan and gluten-free. The combination of spices and ingredients creates a unique and satisfying dish that's sure to impress.

Ingredients

  • 14.5 ounce kidney beans drained canned
  • 0.5 teaspoon fennel seeds whole
  • 0.5 teaspoon ginger fresh minced
  • 0.5 teaspoon garam masala 
  • 0.5 teaspoon garlic minced
  • 0.5 teaspoon ground ginger 
  • teaspoon paprika 
  • cup onion red finely chopped
  • 0.5 teaspoon salt 
  • cup tomatoes chopped
  • 0.5 teaspoon turmeric 
  •  turnip cubed peeled
  • tablespoons vegetable oil 
  • tablespoons water 
  • 0.5 teaspoon cumin seeds whole

Equipment

  • frying pan
  • sauce pan

Directions

  1. Place turnips into a saucepan with the water and 1/2 teaspoon salt. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until the turnip is soft, about 5 minutes. Once tender, stir in the kidney beans, and cook 5 minutes more.
  2. Meanwhile, heat the vegetable oil in a skillet over medium-high heat. Stir in the cumin and fennel, and cook until the spices toast and become fragrant, about 1 minute. Stir in the onion, and cook until it turns golden brown, about 5 minutes. Stir in the minced ginger and garlic, cook and stir for 30 seconds, then add the tomatoes and salt, and continue cooking until the mixture turns pasty. Finally, stir in the paprika, turmeric, ground ginger, and 2 tablespoons water; cook 2 minutes more.
  3. Add the tomato mixture to the turnips, and simmer 10 minutes. Season with garam masala before serving.

Nutrition Facts

Calories220kcal
Protein12.17%
Fat43.22%
Carbs44.61%

Properties

Glycemic Index
65
Glycemic Load
8.43
Inflammation Score
-9
Nutrition Score
11.796086850374%

Flavonoids

Naringenin
0.25mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.29mg
Myricetin
0.07mg
Quercetin
8.34mg

Nutrients percent of daily need

Calories:219.89kcal
10.99%
Fat:10.97g
16.88%
Saturated Fat:1.7g
10.6%
Carbohydrates:25.48g
8.49%
Net Carbohydrates:17.36g
6.31%
Sugar:6.98g
7.75%
Cholesterol:0mg
0%
Sodium:599.89mg
26.08%
Alcohol:0g
100%
Protein:6.95g
13.91%
Fiber:8.12g
32.48%
Manganese:0.62mg
30.89%
Vitamin C:21.97mg
26.63%
Vitamin K:26.59µg
25.33%
Potassium:562.71mg
16.08%
Phosphorus:151.73mg
15.17%
Copper:0.25mg
12.74%
Magnesium:49.71mg
12.43%
Folate:49.5µg
12.37%
Vitamin B6:0.24mg
11.95%
Iron:2.14mg
11.86%
Vitamin B1:0.17mg
11.4%
Vitamin A:560.98IU
11.22%
Vitamin E:1.24mg
8.3%
Calcium:69.36mg
6.94%
Vitamin B2:0.11mg
6.73%
Zinc:1mg
6.69%
Vitamin B3:1.14mg
5.69%
Vitamin B5:0.35mg
3.54%
Selenium:2.01µg
2.87%
Source:Allrecipes