Plant-based· VG · GF · DF

Mild Kidney Bean Masala

Name: Mild Kidney Bean Masala
Prep time: 13 min
Cook time: 37 min
Total time: 50 min
Cuisine: Indian
Ingredients: 2 tins (480g drained) red kidney beans, rinsed; 250g carrot, diced; 150g red pepper, diced; 200g sweet potato, 1cm dice; 1 small (100g) onion, finely chopped; 2 cloves garlic, crushed; 20g fresh ginger; 15ml rapeseed oil; 12g garam masala, cumin, coriander, turmeric; 5ml maple syrup; 10g fresh coriander; 1 cube stock cube; 300ml water

Kidney beans in a gently spiced masala of carrot, red pepper and ginger, with no tomato and no chilli.

makes 18 blocks, about 19p each

Jump to recipe

BatchJoy

batchjoy.com/recipes/mild-kidney-bean-masala/

Illustration of a bowl of Mild Kidney Bean Masala

Time: 50 min13 min prep · 37 min cook
Makes: 18 blocks
Cost per blockPer block: 19p
Calories per blockCalories: 59 kcal
Fibre per blockFibre: 3g

You’ll need

Batch size

blocks

2 tins (480g drained)red kidney beans, rinsed
250gcarrot, diced
150gred pepper, diced
200gsweet potato, 1cm dice
1 small (100g)onion, finely chopped
2 clovesgarlic, crushed
20gfresh ginger
15mlrapeseed oil
12ggaram masala, cumin, coriander, turmeric
5mlmaple syrup
10gfresh coriander
1 cubestock cube
300mlwater

Allergens: none of the 14 major allergens in the ingredients as listed. Check the labels on stock cubes, sauces and pastes, as brands vary.

Serve it

Basmati rice · Stuffed into a wrap · A jacket sweet potato

Method

Step 1: Fry the onion in the oil slowly for 10 minutes until golden. Add the garlic, ginger and spices for 1 minute.
Step 2: Add the carrot, pepper, sweet potato and stock. Simmer for 15 minutes, then blend half to make the masala.
Step 3: Add the kidney beans and maple syrup and simmer 10 minutes, mashing some beans to thicken.
Step 4: Stir in the coriander.
Step 5: Cool and freeze in 70g blocks.

Nutrition (estimated)
	kcal	protein	carbs	fat	fibre	salt
Per block	59	2.5g	9.3g	1.1g	3g	0.33g
Per 3 blocks	177	7.5g	27.9g	3.3g	9g	0.99g

Cook’s notes

Blending the carrot and pepper gives the masala its colour without tomato.
One small onion across the batch is a modest amount; skip it if onion bothers you.
Black-eyed beans work too.

Serve it

Basmati rice · Stuffed into a wrap · A jacket sweet potato.

This is general guidance, not medical advice. IBS triggers vary from person to person, so talk to your GP or a registered dietitian before changing your diet.

Freeze, reheat and serve

Freeze: Cool it within two hours, portion it into 70g blocks in a silicone tray, then bag and label them. It keeps for 3 months.
Reheat: Microwave 3 blocks, covered, for 1 minute, stir, then heat for another 1 to 2 minutes until piping hot all the way through. Or warm them in a pan with a splash of water. Never refreeze thawed blocks.
A portion: 3 blocks (210g) make a dinner for one adult: about 177 kcal and 7.5g protein before rice, bread or potatoes.

Mild Kidney Bean Masala questions

Do I need a blender?

Blending half the veg gives the masala its smooth body. Without a blender, mash the veg hard with a potato masher; the sauce will be chunkier but still thick.

Can I use dried kidney beans?

Soak them overnight, then boil them hard for at least 10 minutes and simmer until tender, as raw kidney beans are not safe to eat. Use 480g of the cooked, drained beans.

Can I use ordinary potato instead of sweet potato?

Ordinary potato in the same 1cm dice works. The masala will be a little less sweet and slightly paler.