Savory One-Pan White Bean Curry Recipe Will Put You In a Protein & Fiber Frenzy (20 Minutes) by 30Seconds Food
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High-fiber and high-protein lunches and dinners are all the rage right now. For good reason! And who doesn't love a good curry recipe? "A good curry just feels like a hug in a bowl," says Rachel Maser, mom of four and founder/creator of the clean eating blog, Clean Food Crush®. "White bean curry is rich, creamy and comforting while still being made with wholesome ingredients. Creamy coconut milk, warming curry spices and tender white beans come together in one pan in just 20 minutes for an easy, satisfying dinner."
To make this high-fiber and high-protein white bean curry recipe you will need the following wholesome, gluten-free ingredients: white beans, coconut oil, yellow onion, celery, carrots, fresh garlic, fresh ginger (read about the health benefits of ginger), crushed red pepper flakes, curry powder (curry powder has surprising health benefits), tomato paste, unsweetened coconut milk, stock or bone broth, lemons for zesting and juicing and fresh spinach or kale (check out the health benefits of leafy greens).
Serve this one-pan, vegan and vegetarian bean curry for lunch or dinner with your favorite side dishes. Be sure to read about the health benefits of fiber and the health benefits or protein!
Cuisine: Indian / American
Prep Time: 5 minutes
Cook Time: 17 minutes
Total Time: 22 minutes
Servings: 6
Ingredients
- 1 tablespoon unrefined coconut oil or olive oil
- 1 yellow onion, finely chopped
- 3 celery ribs, small diced
- 3 medium carrots, peeled and small diced
- 4 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1/2 teaspoon crushed red pepper flakes
- 1 1/2 tablespoons curry powder
- 2 tablespoons tomato paste
- 13.5 ounces (1 can) unsweetened coconut milk
- 1 cup vegetable stock, chicken bone broth or beef bone broth
- zest and juice of 1 small lemon
- 30 ounces (2 cans) white beans (or 30 ounces cannellini or butter beans) drained and rinsed
- 2 heaping cups fresh spinach or kale, chopped
- cilantro, to garnish (optional)
Here's how to make it:
- Heat the oil in a large skillet over medium heat. Add onion, celery and carrots. Cook for 5 to 6 minutes, or until soft and lightly golden. Stir in garlic, ginger and crushed red pepper flakes, then cook while stirring for 30 seconds. Add in the curry powder and stir constantly for 30 to 45 seconds.
- Stir in tomato paste and cook for 1 minute. Pour in the coconut milk and vegetable broth. Add lemon zest and juice then bring to a gentle simmer.
- Add in the white beans. Simmer on low, uncovered for 12 to 15 minutes.The sauce should thicken slightly and coat the beans.
- Stir in the spinach or kale and cook just until wilted, about 2 minutes. Season with sea salt, to taste, if desired. Serve. Store any leftovers in an airtight container in the fridge and reheat in the microwave.
Recipe and photo courtesy of Clean Food Crush®.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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