Easy Bean Curry Recipe

Name: Easy Bean Curry
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Ingredients: 1 tablespoon neutral flavored cooking oil (or vegetable broth); 1 large yellow onion; 4 garlic cloves (minced); 1 tablespoon grated ginger; 5.3 ounces non-dairy yogurt ((1 small carton) cashew, coconut, or soy, or use coconut milk); 2 large tomatoes (diced); 1 tablespoon garam masala; 1 teaspoon coriander; ½ teaspoon turmeric; ½ teaspoon cayenne; 15 ounces tomato purée (canned); 2 teaspoons maple syrup; 30 ounces beans ((2 15-ounce cans) drained and rinsed); 2 tablespoons fresh lime juice (plus more to taste); 2 tablespoons chopped cilantro (for garnish (optional))

🥣 Why this Recipe is Fabulous

This Bean Curry recipe is quick and easy to make.

Pair this curry with a grain of your choice, or oven-baked potatoes.

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.

👩🏼‍🌾 Ingredients

Beans (kidney, black, white, or pinto beans, or black eyed peas)
Onion
Garlic
Ginger
Nondairy yogurt
Tomatoes
Tomato puree
Seasoning
Lime
Maple syrup
Cilantro (optional)
Potatoes (optional)

See the recipe card for quantities.

🧅 Substitutes

Onion- use any variety of onion

Yogurt - My preferred choice is coconut or cashew milk yogurt because the flavors complement the dish perfectly, but any yogurt will work. Or substitute with coconut milk.

Tomato puree - 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.

Potatoes - make roasted potatoes to pair with the bean curry (recipe below)

Cilantro - omit as desired

📖 How to Make Easy Bean Curry

Step 1. Cook the aromatics: Meanwhile, heat the oil in a large saucepan over medium-high heat. Cook the onion, garlic, and ginger for about 5 minutes, or until the onion is translucent.

Cooked onion, ginger, and garlic in a white nonstick skillet.

Step 2. Add 3 tablespoons yogurt and stir to combine. Add the tomatoes & spices: chopped tomatoes, garam masala, coriander, turmeric, and cayenne. Cook for about 4 minutes, or until the tomatoes have softened, stirring frequently.

Step 3. Add 1 cup water, tomato purée, and maple syrup. Mix to combine. Simmer uncovered for 5 minutes.

Cooked diced onions, minced garlic and ginger, with coconut milk and diced tomatoes, in a white skillet.

Step 4. Add the beans & season: Stir in the beans and simmer until warmed through. Add the remaining yogurt, lime juice, and salt to taste. Garnish with cilantro.

Step 5. Once the curry is cooked, add the remaining yogurt and a generous squeeze of fresh lime juice to balance the flavors and spices.

Bean curry with yogurt in a large cast iron skillet.

Optional Instructions for the Potatoes:

Step 1. Preheat the oven to 425ºF.

Step 2. Cook the potatoes: Place 15 baby potatoes in a medium saucepan with enough water to cover by about 2 inches. Bring to a boil. Reduce the heat to a simmer and cook for about 10 minutes, or until just fork tender. Drain. Toss with olive oil, or lemon juice and roast for about 12 minutes, or until golden brown and crispy. Salt to taste.

🙋🏽‍♀️ Recipe FAQs

Which beans are healthiest?

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 are very versatile. Their nutty taste and buttery texture make them easy to use in a wide range of recipes. The list of health benefits from different beans is extensive.
Therefore, there is no one, the healthiest type of bean, as they all bring something beneficial to the table!

What is the healthiest plant-based yogurt?

There are lots of different vegan yogurts on the market, making it difficult to choose one. It 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.

What can I use to make vegan bean curry creamy?

For a creamy vegan bean curry, add creamy nondairy yogurt, full-fat coconut milk, coconut cream, or blended cashews, towards the end of cooking the curry.

📖 Recipe