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North Indian rajma masala red bean stew

North Indian rajma masala red bean stew

Gluten-Free, Vegetarian, Dairy-Free, Soy-Free

2 Servings, 610 Calories/Serving

25 – 35 Minutes

Kidney beans are not typically associated with Indian food, but they’re an important source of protein for both vegetarians and meat eaters in South Asia. Known as rajma, they’re the featured ingredient in this classic Punjabi dish. The fragrant spice blend makes the dish ideal for a cleanse: turmeric is everyone’s favorite anti-inflammatory, while cinnamon may regulate blood sugar. Spicy chiles, such as the optional serrano, jumpstart the body’s metabolism.

In your bag

  • ¾ cup wild rice blend (basmati - wild rice)
  • ¾ pound cauliflower
  • 1 red onion
  • Peeled fresh garlic
  • Fresh ginger
  • 1 serrano chile (optional)
  • 1 cup cooked kidney beans
  • Red bean spice blend (ground coriander - turmeric - cumin seeds - cinnamon stick - garam masala - mustard seeds)
  • 1 cup diced tomatoes
  • Fresh cilantro
  • 1 lemon

Nutrition per serving

Instructions

1

Cook the rice

Heat the oven to 400°F.
In a small sauce pot, combine the wild rice blend and 1½ cups lightly salted water and bring to a boil. Reduce to a simmer, cover, and cook until the rice is tender and the water is absorbed, 18 to 20 minutes.
While the rice cooks, prepare the cauliflower.

2

Prep and cook the cauliflower

  • Cut the cauliflower into small florets, discarding any leaves or thick stalks.
On a sheet pan, toss the cauliflower with oil, season with salt and pepper, and spread in an even layer. Roast, stirring once halfway through, until tender and lightly browned, 20 to 25 minutes.
While the cauliflower cooks, make the stew.

3

Prep the stew ingredients

  • Peel and thinly slice the red onion.
  • Finely chop, press, or grate enough garlic to measure 1 teaspoon.
  • Grate or peel and finely chop the ginger.
  • If using, trim off the top and cut the serrano chile in half lengthwise. Wash your hands after handling.
  • Rinse the kidney beans.

4

Cook the stew

In a medium sauce pot over medium-high heat, warm 2 tablespoons oil until hot but not smoking. Add the onion, season with salt, and cook, stirring occasionally, until translucent and starting to caramelize, 3 to 5 minutes.
Add the garlic, ginger, spice blend, and as much serrano chile as you like and cook, stirring occasionally, for 2 to 3 minutes. Add the tomatoes, kidney beans, and ½ cup water and bring to a boil. Reduce to a vigorous simmer and cook, stirring occasionally, until thickened, 3 to 5 minutes.
While the stew simmers, prepare the remaining ingredients.

5

Prep the cilantro and lemon; finish the stew

  • Coarsely chop the cilantro.
  • Juice half the lemon; cut the remaining half into wedges and set aside for garnish.
Remove the stew from the heat and stir in the cilantro and lemon juice. Season to taste with salt and pepper. Discard the cinnamon stick.

6

Serve

Transfer the rice to individual bowls and top with the stew and cauliflower. Garnish with the lemon wedges and serve.

Calories: 610, Protein: 17 g, Fiber: 18 g, Total Fat: 19 g, Monounsaturated Fat: 13 g, Polyunsaturated Fat: 1.5 g, Saturated Fat: 3 g, Cholesterol: 0 mg, Sodium: 570 mg, Carbohydrates: 94 g, Added Sugar: 0 g.