Caribbean ital bean curry
Ital is vital! Inspired by the Jamaican Rastafarians, pioneers of a plant-based diet, this ital curry is packed with protein-rich beans in a spicy coconut sauce. Each serving provides 403 kcal, 11.5g protein, 27g carbohydrates (of which 9g sugars), 25g fat (of which 20g saturates), 15g fibre and 1.4g salt.
Ingredients
- Coconut oil30 ml
- Coconut milk400 ml
- Bay leaf2 ცალი
Instructions
5 steps- 1
Heat the coconut oil in a large frying pan over medium heat. Add the onion and garlic and sauté for 5 minutes.
5 min
- 2
Add the curry powder, caraway seeds, and ginger. Stir to form a thick paste and cook for about 10 minutes until the mixture turns dark brown.
10 min
- 3
Stir in the coconut milk and add the carrot, red chillies, bay leaves, thyme, salt, black pepper, golden syrup, and Scotch bonnet chilli. Cook for 10 minutes, stirring occasionally.
10 min
- 4
Add the kidney beans and black beans and cook for about 5 minutes, until the sauce has thickened slightly. Stir in the chopped cilantro, reserving some for garnish, and simmer until all the vegetables are tender.
5 min
- 5
Garnish with the reserved cilantro and serve in warmed bowls.
Nutrition
1 serving ≈ 350 g
Nutrition values are estimates. - means data is unavailable.
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