AFGHAN KIDNEY BEAN CURRY (LUBYA)
I don't usually like kidney beans but this dish is wonderful. Don't freak if you don't like "curry" because there is no curry powder in this! I served it with Afghani Whole Wheat Naan. My husband and I enjoyed every bite.
This recipe is by The Curious Chickpea though I modified it to remove the oil and adjusted it for the ingredients I had on hand. Eva, the recipe blogger, explained why the recipe has "Curry" in the name yet has no curry powder in it:
"Curry is a general term to refer to a style of dish. It’s actually not language that’s used by people of the countries that have “curry” but one that was used by colonizers to describe dishes that were from these “ethnic” countries. It does not mean that a dish has curry powder, which by the way, is not even a well defined spice mix. There are many different ways to make curry powder, and in the end all curry powder is, is a spice mix of various other spices. I use the word curry because it is a familiar term in western culture, but if we’re being honest it isn’t a word with a lot of meaning–and it can mean a lot of different things!"
If you have not cooked with coriander seeds before, find out about them here: What Is Coriander?
Have you heard of the "Blue Zones?" They are the areas of the world where people live the longest. Common to all of the zones is that they eat a plant-focused diet and within that diet they include beans! Watch this 5 minute clip from the Today show on NBC to learn a bit about the Blue Zone diet.
Afghan Kidney Bean Curry (Lubya)
Ingredients
1 Tablespoon whole coriander seed (mine were heaping.)
1 Tablespoon whole cumin seed (mine were heaping.)
1/2 teaspoon dried mint, optional (I didn’t have so used 1/2 teaspoon dried marjoram leaves instead)
1 (15 oz) can whole tomatoes (I used diced tomatoes.)
1 small red onion, small dice, some reserved for garnish (I used a heaping cup of diced sweet onion since did not have red)
4 cloves garlic, minced (my cloves were large.)
1 cup vegetable broth (mine was reduced sodium.)
3 cups cooked kidney beans (2 -15 oz cans), drained and rinsed (my beans were “light red”)
1 teaspoon freshly ground black pepper, or to taste
1 teaspoon salt, or to taste (I didn’t add any)
Cilantro for garnish (I didn’t have any)
Rice, to serve (I used Lundberg short grain brown rice)
Instructions
In a heavy bottomed pot over medium-low heat, cook the coriander and cumin for about a minute or until aromatic and a shade darker. Stir constantly.
Add the dried mint (or marjoram) and the tomatoes and their juices to the pot and mash them a little with the back of the spoon. Cook over medium-low heat, stirring often until the tomatoes are soft and break down. Transfer to a blender and blend until smooth, making sure to vent.
Over medium-low heat add the onion to the pot and cook for several minutes, stirring nearly constantly until softened and start to turn golden. Add a splash of water when wants to stick. Add the minced garlic and continue cooking for a couple of minutes stirring constantly so it doesn't burn. Add a splash of water when it wants to stick.
Once the onions are nice and caramelized add the broth, the spiced tomato sauce, kidney beans, salt (if using) and pepper. Simmer uncovered on low heat for about 15 minutes. Adjust seasonings to taste.
Serve over rice. Garnish with cilantro and minced onion if desired.
