Real African Dishes: [MC-AllEthnic-Recipes] Kashmiri Style Red Beans and Turnips

Monday, October 29, 2012

[MC-AllEthnic-Recipes] Kashmiri Style Red Beans and Turnips - 38g Carbohydrate; 14g Dietary Fiber

* Exported from MasterCook *
                 Kashmiri-Style Kidney Beans with Turnips
Recipe By     :
Serving Size : 4     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                Vegan
Amount Measure       Ingredient -- Preparation Method
-------- ------------ --------------------------------
2                     turnips -- peeled and cubed
1                cup water
     1/2      teaspoon salt
1                can kidney beans -- (14.5 ounce) drained
3        tablespoons vegetable oil
     1/2      teaspoon whole cumin seeds
     1/2      teaspoon whole fennel seeds
1                cup finely chopped red onion
     1/2      teaspoon minced fresh ginger root
     1/2      teaspoon minced garlic
1                cup chopped tomatoes
     1/2      teaspoon salt
1           teaspoon paprika
     1/2      teaspoon turmeric powder
     1/2      teaspoon ground ginger
2        tablespoons water
     1/2      teaspoon Kashmiri garam masala

Place turnips into a saucepan with the water and 1/2 teaspoon salt. Bring
to a boil over high heat, then reduce heat to medium-low, cover, and
simmer until the turnip is soft, about 5 minutes. Once tender, stir in the
kidney beans, and cook 5 minutes more.

Meanwhile, heat the vegetable oil in a skillet over medium-high heat. Stir
in the cumin and fennel, and cook until the spices toast and become
fragrant, about 1 minute. Stir in the onion, and cook until it turns
golden brown, about 5 minutes. Stir in the minced ginger and garlic, cook
and stir for 30 seconds, then add the tomatoes and salt, and continue
cooking until the mixture turns pasty. Finally, stir in the paprika,
turmeric, ground ginger, and 2 tablespoons water; cook 2 minutes more.

Add the tomato mixture to the turnips, and simmer 10 minutes. Season with
garam masala before serving.

Serves: 4
Hands-OnTime: 30 Minutes
Cooking Time: 25 Minutes
Total Time: 55 Minutes

Calories 226 (42% from fat) | Fat 11.1g (sat 1.6g) | Cholesterol 0mg |
Carbohydrate 26.8g | Fiber 9.4g | Protein 7.1g | Iron 2mg | Calcium 65mg

Cuisine:
"Indian"
Source:
"Bush's Beans"
S(Formatted by Chupa Babi):
"Oct 2012"
                                    - - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 292 Calories; 11g Fat (32.9%
calories from fat); 12g Protein; 38g Carbohydrate; 14g Dietary Fiber; 0mg
Cholesterol; 593mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2
Vegetable; 2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 20206 0 0 0 0 0 0 0 0 0 0