A quick and flavorful fall curry
This coconut and black-eyed bean curry is sure to become a fall staple. Rich, creamy, and full of warming spices, it’s comfort food at its best. Even better, it’s packed with nutritious ingredients and is super quick to make. You can throw all the ingredients into a single pot and it’ll be ready in less than 30 minutes. Perfect for a busy weeknight dinner.
Is it a pea or a bean?
Sometimes called black-eyed peas, these unassuming pulses are in fact beans. Named after the black speck left behind when these cream-colored beans were attached to the pod. These beans may not seem like the most exciting ingredient to star in a fall curry, but they’re full of nutritional surprises:
- Black-eyed beans are very high in fiber, improving digestion
- They help to reduce inflammation, which can be a cause of many chronic health conditions
- They are high in iron and B vitamins, known to help prevent anemia.
- Black-eyed beans are high in vitamin A, which is good for eyes and skin.
One of the most nutritious legumes, these beans are great in soups, salads, with rice as a side dish, and of course curries.
Beans such as these are a great plant-based source of protein, this makes them ideal for vegan recipes. Because there’s no dairy or gluten in this curry either, it works for a variety of dietary needs.
Eat your greens
In addition to the beans, this curry has a host of other nutritional benefits, thanks to the variety of vegetables it contains. Spinach for instance, which contains a huge variety of vitamins and minerals, contributes to a healthy immune system, eye health, strong bones, healthy skin, and it helps keep your digestive system healthy.
Cooked spinach is much better for you than raw spinach – half a cup is said to contain three times as many nutrients as one cup of raw spinach. Try to get leafy greens in your diet every day for maximum benefit.
The great thing about this recipe is that it’s versatile. While we’ve used zucchini and broccoli florets in this version, you can add other vegetables according to personal preference or depending on what’s in the cupboard. Sweet potatoes, eggplant, and cauliflower would all work well.
If you add a little extra stock, you can even whizz it up with a blender to make a delicious, filling curry soup.
Coconut and Black Bean Curry (serves 4)
1 Tbsp coconut oil
1 white onion, diced
4 cloves of garlic, crushed
1 tsp grated ginger
1 tsp garam masala
1 tsp cumin
½ tsp ground coriander
½ tsp turmeric
½ tsp chilli powder
1 cup chopped zucchini
1 cup broccoli florets
1 can of coconut milk
½ cup vegetable stock
2 cans of blackeye beans, drained and rinsed
2 cups fresh spinach
Juice of 1 lime
- Heat the coconut oil in a large saucepan.
- Soften the onions in the oil then add the garlic, ginger, and ground spices and cook for a further 1-2 minutes. Take care not to let the garlic burn.
- Add the chopped zucchini and broccoli and stir well, coating them in the spices.
- Add the coconut milk and stock, bring to the boil, put the lid on and let it simmer for around 20 minutes.
- A few minutes before serving, add the black-eyed beans and spinach, stir until the spinach has wilted.
- Squeeze the lime juice over the curry and stir through before serving.
- Serve with basmati rice or brown rice. Remember that brown rice takes a little longer to cook, so adjust timings accordingly.
- Sprinkle some chopped fresh cilantro over the top to serve.
- If you don’t have black-eyed beans, you can swap them for any other kind of bean or pulse. Chickpeas, lentils, or black beans would be ideal. Remember that if you are using dried beans, they will need to be soaked for at least four hours before cooking.
- Leftovers can be stored in an airtight container and kept in the fridge until the next day. You can also double the quantities for a larger batch, and freeze the additional portions until needed.
Integrative Nutrition is the world’s largest nutrition school and Health Coach Training Program. Through our innovative, one-year online course, students learn the principles of health coaching, business skills, and over 100 different dietary theories with lectures by the world’s leading experts.