Easy Bean Curry with Roasted Potatoes is pantry and budget-friendly. High in plant-based protein, with versatile ingredients, and an option for oil-free.
I spent my childhood in Jamaica and England, so it comes as no surprise that potatoes and curries are my two most comforting foods. Oh...and let's not forget about pasta. It would be a real struggle for me to list these three in order of most to least favored.
What I love most about this Bean Curry with Roasted Potatoes, asides from it being very nutritious, is that it's very versatile. Most beans, and non-dairy yogurt work in this recipe. Plus, if you don't have yellow onion, use a different type. And if you don't have ginger, skip it. You can also substitute the tomato purée for other varieties of canned tomatoes. How's that for pantry-friendly!
Why this Bean Curry with Roasted Potatoes Recipe is Fabulous
- This recipe is quick and easy to make.
- Baby potatoes require no chopping and cook quickly.
- Pair this curry with a grain of your choice. Skip the potatoes if you don't have any, or if you just don't like them.
- The spices are adjustable. Leave out the cayenne if you're not a fan of spicy food.
- It's versatile. The beans, onion, and yogurt can all be substituted for what you have on hand. Omit the ginger, and cilantro if you don't have any. This curry will still be delicious.
How to Make This Recipe
Ingredients for making Bean Curry with Roasted Potatoes
Small in size, and waxy in texture, baby potatoes not only cook quickly, but they also stay moist on the inside when roasted. Add them to cold water and simmer until just tender before roasting. This ensures even cooking, and will keep the insides moist while the outsides become crispy. While the potatoes are cooking, prepare the curry.
Most beans will work in this recipe. My preferred choice is kidney beans because of their size and texture, but white beans, black beans, black eyed peas, and chickpeas would all be good substitutes.
If using fresh beans, soak one and one half cups dried beans overnight and cook until just tender. Or you can use canned beans.
Don't skip the yogurt in this recipe. It balances the spices and gives the curry a creamy texture. Most plant-based yogurts will work. My preferred choice is coconut or cashew milk yogurt because the flavors complement the dish perfectly. But almond, and oat milk yogurt are also good choices.
Diced, crushed, strained, or puréed tomatoes will all work. You can even try fire-roasted tomatoes for more depth of flavor. Just keep to 15-ounces as listed in the recipe.
Once the curry is cooked, add the remaining yogurt and a generous squeeze of fresh lime juice to balance the flavors and spices.
Ingredients & Nutrition
Beans are an excellent source of plant-based protein, fiber, and B vitamins. They may help reduce cholesterol and lower blood sugar levels. There is no one, healthiest type of bean, as they all bring something beneficial to the table (no pun intended).
Soybeans, or edamame, are especially rich in protein and heart healthy fats. Kidney beans are an excellent source of fiber. Fiber keeps our digestive tract healthy and keeps us feeling full, so we don't overeat. Chickpeas are rich in fiber, protein, and iron and very versatile. Their nutty taste and buttery texture makes them easy to use in a wide range of recipes. The list of health benefits from different beans is extensive.
There are lots of different vegan yogurts on the market, making it difficult to choose one. It really depends on what you plan to use it for. For adding creaminess to curries, I like coconut and cashew milk yogurts as their flavors meld perfectly. Almond milk yogurt tends to be more neutral in flavor and works well in most recipes. Oat milk yogurt tends to be more creamy. I tend to use it to thicken tomato-based or cheesy pasta sauces. Soy milk yogurt tends to be the most nutritionally complete with protein, and heart healthy fats. It's quite versatile and can be used in most recipes. Regardless of which non-dairy yogurt you choose, search for one that contains little-to-no-added-sugar, and as few additives as possible beyond the plant-based milk or cream, natural thickener (typically guar gum or xanthan gum), and live cultures required to make the yogurt.
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