Low Fat Bean Recipes

Ingredients:

2 cup 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 tsp ground turmeric
1 tsp ground coriander
1 tsp chili powder
1 tsp ground cumin
1 tsp cumin seeds
1 tsp mustard seeds
1/3 cup vegetable oil
16 oz whole tomatoes, chopped
1 tsp salt
1/4 cup finely chopped fresh cilantro, for garnish

Instructions:

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.

Reprinted with permission from "The International Garlic Cookbook", Collins
Publishers, San Francisco (c) 1995.

Busted by Gail Shermeyer <4paws@netrax.net>



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Preparation Time: 0:00

Servings: 8