Haricot Bean Curry

For five people (quantities for ten are given below)

400g dried haricot beans, picked over to remove any little stones
2 medium-sized onions
6 mild red chillies
4 cloves
2 cinnamon sticks, broken into pieces
3 tsp coriander seeds
1 tsp cumin seeds
2 tsp poppy seeds
4 peppercorns
2½ tbsp ghee or vegetable oil
450g passata (Italian tomato sauce)
or 1 x 400g tin chopped tomatoes (with the liquid)
150ml water
salt
long-grain white rice, to serve
Method:
1. Soak the beans in a large saucepan of water overnight.
2. Drain and cover the beans with about 2.5 cm of fresh water. Bring to the boil, reduce the heat to low, cover the pan, then simmer for 45 minutes or until the beans are tender.
3. Meanwhile, ‘spear’ the un-peeled onions on a fork and turn them over a gas flame until the skin blackens - or turn them under a hot grill. Cool slightly then remove the skins. In a mortar and pestle - or in a small mixing bowl, with one end of a rolling pin - grind the onions to a rough paste with the chillies, cloves, pieces of cinnamon stick, the coriander seeds, cumin seeds, poppy seeds and peppercorns.
4. When the beans are ready, heat the ghee or vegetable oil in a heavy-based saucepan over medium-low heat, add the paste and cook for 3-4 minutes. Add the drained, cooked beans, passata or chopped tomatoes and water. Season with salt, stir well, raise the heat and cook for a few minutes to blend the flavours.
5. Serve with boiled rice.

Each serving provides:
Kcal: 433 kcal
Protein: 13.4g
Fat: 11.2g (of which saturated fat: 4.4g)
Carbohydrate: 76g (of which sugars: 3.8g)
Fibre: 0.3g

Nutrition Point:

a) This recipe is a source of vitamin A.

Serving Suggestions:

a) If your are short of time, you could buy 2 x 400 tins of haricot beans (or another type of bean) and use them in place of 450g dried beans.
b) Instead of white rice, do try using brown rice. It takes a bit longer to cook, but it is much more nutritious and just as delicious.
c) A freshly made mixed salad will add to this dish’s nutrition as well as adding colour and extra flavour and texture to this curry.

For ten people

900g dried haricot beans, picked over to remove any little stones
4 medium-sized onions
12 mild red chillies
8 cloves
4 cinnamon sticks, broken into pieces
6 tsp coriander seeds
2 tsp cumin seeds
4 tsp poppy seeds
8 peppercorns
5 tbsp ghee or vegetable oil
900g passata (Italian tomato sauce)
or 2 x 400g tins chopped tomatoes (with the liquid)
300ml water
salt
long-grain white rice, to serve

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