Kale and butter bean curry

An overload of kale due to a shopping error has meant that I’ve had to think of numerous ways to use it up. I came across a recipe for kale and chickpea curry tonight ( http://www.harighotra.co.uk/kale-and-chickpea-curry-recipe ) and decided to give it a try. As usual however, I didn’t have quite the right ingredients – no chickpeas for a start. What’s more, I prefer my curries slightly milder than this recipe suggests.

Here is my version of the ingredients

Serves 2 Generously 

  • Half a teaspoon of mustard seeds
  • 1 teaspoon of cumin seeds
  • 1 large onion, diced
  • 4 cloves of garlic, crushed.
  • 1 400g tin of chopped tomatoes
  • 1 heaped teaspoon of coriander seeds, crushed
  • Half a teaspoon of turmeric
  • Half a teaspoon of hot chilli powder
  • A heaped teaspoon of mild curry powder
  • A teaspoon of madras curry powder 
  • 1 tin of butter beans (or whatever protein source takes your fancy – this would probably work well with quorn pieces)
  • 200g chopped kale
  • Handful of chopped fresh coriander
  • 1 Tablespoon of vegetable oil
  1. Heat the oil in a lidded pan until it is hot. Add the mustard and cumin seeds, which will begin to pop. Stir quickly and replace the lid. Take care not to let them burn by stirring every  20 seconds or so, but allow them to pop with the lid on. This will take a minute or two.
  2. Add the onion and turn down the heat. Allow it to cook, stirring regularly to ensure it doesn’t stick or burn, until it turns golden.
  3. Add the garlic, stir and cook briefly. 
  4. Add the tomato, the crushed coriander seeds and all the other spices (turmeric, hot chilli powder, mild chilli powder, madras curry powder) allow the mixture to cook gently with the lid on until it thickens up. This will probably take about 10 minutes.
  5. Stir in the chopped kale in batches allowing it to cook and reduce in size before adding the next lot.
  6. Cook the kale to your preference – the longer you cook it the softer it will be. Ours still had some bite, which I think gave some variety of texture to the dish.
  7. Serve, generously sprinkeld with fresh chopped coriander, either with rice or flat breads.

This would be very nice with some cucumber raitia. I thought it was surprisingly tangy, almost as it it had had a touch of lemon or lime added.

I have been tracking my diet using the popular ‘My Fitness Pal’ app. Here are the nutritional values for this recipe, according to the app.

Per person ( i.e. half the recipe)

  • Calories 298
  • Fat (g) 3.3
  • Sodium (mg) 84.8
  • Potassium (mg) 524.7
  • Carbohydrate (g) 39.4
  • Fibre (g) 18.4
  • Sugars (g) 8.5
  • Protein (g) 17.4
  • Vitamin A (%) 9.2
  • Vitamin C (%) 87.9
  • Calcium (%) 14.8
  • Iron (%) 7.9

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