Wild Garlic and White Bean Curry

Gluten Free
Dairy Free
Very Healthy
Health score
80%
Wild Garlic and White Bean Curry
45 min.
6
437kcal

Suggestions

Ingredients

  •  seeds from cardamom pods 
  • small handful cilantro roots washed and minced
  • 0.8 cup coconut milk generous
  • 1.5 tsp coriander seeds 
  • 12  curry leaves fresh
  • tsp fenugreek seeds 
  • tbsp fish sauce 
  • cloves garlic crushed peeled
  • 10 ounces garlic leaves wild
  •  juice of lime 
  •  kaffir lime leaves 
  • cups coco beans dried fresh shelled cooked
  • 24 ounce plum tomatoes peeled canned
  •  chiles fresh red seeded sliced ( if you like heat) ( if you prefer less heat)
  •  onions red peeled finely sliced
  • tbsp caster sugar 
  • tsp vegetable oil 
  • tsp mustard seeds yellow

Equipment

  • frying pan
  • mortar and pestle

Directions

  1. Heat the oil in a large heavy pan over medium-low heat and sweat the onions until soft and translucent.
  2. In a separate pan, warm all the spice seeds until they release their fragrance and just begin to jump in the pan. Tip into a mortar and grind with the pestle while still warm.
  3. Add the warm ground spices to the onions along with the chiles, curry leaves, lime leaves, and cilantro. Cook for another 5 minutes over fairly low heat, then add the garlic, jaggery, lime juice, and fish sauce. Stir well and cook for 5 minutes.
  4. Add the tomatoes, stir well, and cook for another 10 minutes, then add the fresh or cooked dried beans and coconut milk. Cook gently for 10 to 15 minutes (or until the beans are tender if cooking fresh).
  5. While the curry is cooking, wash the wild garlic very well, picking over each leaf thoroughly for they can carry little stones.
  6. A couple of minutes before serving the curry, add the wild garlic and cook until it is just wilted and soft. Don't overcook it—wild garlic should be bright and vibrant. Taste and adjust the seasoning if necessary. This curry should be soft, fragrant, gently sweet, sharp, and salty, with just enough heat to warm you.
  7. Reprinted with permission from My Favorite Ingredients by Skye Gyngell, copyright © 201
  8. Published by Ten Speed Press, a division of Random House, Inc.

Nutrition Facts

Calories437kcal
Protein19.25%
Fat16.21%
Carbs64.54%

Properties

Glycemic Index
62.35
Glycemic Load
10.83
Inflammation Score
-10
Nutrition Score
41.416521870572%

Flavonoids

Catechin
0.01mg
Epicatechin
0.06mg
Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.81mg
Luteolin
0.01mg
Isorhamnetin
1.84mg
Kaempferol
2.76mg
Myricetin
0.95mg
Quercetin
9.36mg

Nutrients percent of daily need

Calories:436.8kcal
21.84%
Fat:8.35g
12.84%
Saturated Fat:5.74g
35.86%
Carbohydrates:74.77g
24.92%
Net Carbohydrates:60.21g
21.89%
Sugar:12.16g
13.51%
Cholesterol:0mg
0%
Sodium:739.94mg
32.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.3g
44.6%
Manganese:2.99mg
149.33%
Folate:537.73µg
134.43%
Vitamin C:109.94mg
133.26%
Vitamin B3:25.13mg
125.63%
Fiber:14.56g
58.24%
Vitamin B6:1.13mg
56.53%
Iron:10.06mg
55.89%
Potassium:1935.74mg
55.31%
Copper:1.01mg
50.64%
Magnesium:199.43mg
49.86%
Phosphorus:364.98mg
36.5%
Vitamin B1:0.49mg
32.52%
Calcium:304.35mg
30.44%
Vitamin A:1291.11IU
25.82%
Selenium:17.62µg
25.17%
Zinc:3.73mg
24.85%
Vitamin K:20.39µg
19.42%
Vitamin B2:0.22mg
13.02%
Vitamin B5:1.05mg
10.5%
Vitamin E:1.07mg
7.15%
Source:Epicurious