This is a yummy, low fat high fiber dish (.7 grams saturated fat, 7.7 grams total fat, 8.2 grams fiber).
1 cup chopped onion
1 tbs minced garlic
1 tbs fresh ginger
1 tbs vegetable oil (I used the Omega-3 enriched variety)
1 tbs curry powder
1 tsp cumin
1/2 tsp mustard seeds
1/4 tsp cayenne
2 cans cannellini beans, rinsed and drained
1 can organic diced tomatoes
greek yogurt, plain
How I made it:
Cook onion, ginger and garlic in the olive oil, just until the onion begins to brown. Add the curry, cumin, cayenne, and mustard seeds (I mixed these together prior to adding them to the pan, to ensure uniform flavoring). Stir until fragrant.
Add beans and tomatoes. Bring to a boil, reduce heat to a simmer and let cook for 5 minutes, stirring occasionally. Serve over hot cooked rice, with a dollop of plain greek yogurt.
How it turned out:
Perfect — not too spicy, not too bland. This was my first successful curry, so I’ll be making it again.