Wednesday, November 21, 2012

Sweet Potato and Kidney Bean Curry

I think i was stuck on a desert island and had to pick one type of world cuisine to eat everyday for the rest of my life, it would be Indian. There is literally no curry that has passed my lips that I haven't loved. But, alas, all you can eat Indian lunch buffets and the occasional dinner out can get quite expensive. Here's my cheap, and just as delicious, alternative to eating out. The sauce can be made separately and stored in the fridge in a mason jar so you can use it on whatever you want, or make impromptu curries whenever you want. Try it out!

Sweet Potato and Kidney Bean Curry
1 large sweet potato, chopped into 1/2-1 in cubes
1 can of kidney beans

1 onion, chopped
2 cloves of garlic
16 oz. tomato sauce (i used tomato and green chili sauce because i like the heat)
1/2 in knob of ginger, finely chopped/ shredded
1/4 cup light cream
1/2 tsp coriander
1 tsp turmeric
2 tsp curry powder
pinch of red pepper flakes
1/2 tsp paprika
1/2 tsp garam masala
1/2 tsp ground cumin
olive oil

1. In a small pot, boil the sweet potato until it can be pierced with a fork. Add drained kindey beans and set aside.
2. In a separate pot heat the olive oil and add the onion and garlic. Sautee until translucent.
3. Add in the ginger, and all of the spices. Mix them all so that the aromatics are evenly coated.
4. Add the tomato sauce and simmer for 5-10 minutes
5. With either an immersion blender or a food processor, blend the sauce until it is smooth and no chunks remain.
6. Stir in the cream, and salt and pepper to taste.
7. Ladle as much of the sauce of the sweet potato and kidney bean mixture as you would like. I like mine really curried up so I put on a whole lot, but like I said you can reserve the extra to use throughout the week. I also served this on top of brown rice, which was perfect!

Health Benefits!!
Sweet Potato- High in antioxidants in vitamins A and C, as well as sporamins which benefits our gastrointestinal tracts. High in beta-cryptoxanthin, which has been shown to help prevent arthritis. Carotenoids help stabilize insulin and blood sugar levels in the body, may help prevent stomach ulcers, and a great source of dietary fiber.
Onion- strong antimicrobial benefits, contains sulfides lowering blood lipids and blood cholesterol, contain flavanoids which are known to help protect against cardiovascular disease, high sulfur content for anticlotting agent.
Garlic- Contains allicin, an incredibly medicinal component, especially in raw garlic. Allicin can help prevent high blood pressure, aid in digestion, aid in inflammation reduction, help prevent and cure cold, and much much more!
Kidney Beans- High in manganese and vitamin K, they have been shown to help prevent the development of cancer and improve brain function. They are a great source of insoluble and soluble fiber, which is good for digestion and regulating blood sugar levels, they are high in protein for good energy, and high in calcium and iron. 
Tumeric- has high levels of curcumin, which is an antioxidant and can help improve digestive function. Has also been shown to aid in relieving arthritis related pains. Has also been shown to help prevent alzheimer's disease.
Cumin- helps to control diabetes, aids in digestion, high in magnesium.
Ginger- relieves nausea and indigestion, prevents motion sickness, may help morning sickness, antispasmotic  properties help relieve cramps, useful in helping arthritis, can reduce cholesterol levels in blood, and it is an aphrodisiac ;-)


The A to Z Guide to Healing Herbal Remedies, Jason Elias and Selagh Ryan Masline 

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