Low Fat Royal Beans Recipe

Ingredients

2 cups dried red kidney beans

-- picked over and rinsed

1 cup chopped onions

5 garlic cloves, finely chopped

1 piece ginger, peeled

-- and coarsely chopped

-- 2-inch piece

1 teaspoon ground turmeric

1 teaspoon ground coriander

1 teaspoon chili powder

1 teaspoon ground cumin

1 teaspoon cumin seeds

1 teaspoon mustard seeds

1/3 cup vegetable oil

16 ounces whole tomatoes, chopped

1 teaspoon salt

1/4 cup finely chopped fresh cilantro, for garnish

Method

1.In medium bowl, soak beans in 4 cups water at least 8 hours or overnight.

Drain, reserving the soaking water; and add enough fresh water to the soaking water to make a total of 6 cups.

2.In a 4-quart pressure cooker, combine the beans, water, onions, garlic, ginger, turmeric, coriander, chili powder, cumin, cumin seeds, mustard seeds and oil.

Bring to a boil, cover and cook 15 minutes at 15 pounds pressure, according to manufacturer's directions.

Remove from heat and reduce pressure quickly.

3.Remove lid and stir in tomatoes and salt.

Bring to a boil, cover and cook 20 minutes at 15 pounds pressure, until the beans are soft.

Sprinkle with fresh cilantro.

Makes 8 servings.

Soaking time: About 8 hours.

Preparation time: About 15 minutes.

Cooking time: About 35 minutes.

Per serving: About 173 cal, 5 g pro, 16 g car, 11 g fat, 56% cal from fat, 0 mg cholesterol, 558 mg sod, 6 g fiber.

Cooks Comments and Tips