Mixed Beans Bowl with Sweet Potatoes and Turmeric Rice
This Mixed Beans Masala Bowl is brimming over with health and flavor. The beans masala, and the accompanying sweet potatoes and turmeric rice, have no added fats or oils and they are easy enough to put together with a few pantry spices and ingredients.
Servings: 8
Calories: 340kcal
Equipment
- Wok or skillet
- 2 saute pans or saucepans
Ingredients
For Mixed Beans Masala:
- 1 ½ cups dry kidney beans (any kind of bean would work here. Soak the beans for at least six hours, then drain, cover with water, and cook until tender, about 60-90 minutes. A pressure cooker or instant pot will help you do this much faster, follow manufacturer directions on how to cook beans)
- 3-4 cups vegetable stock
- 1 medium onion (finely chopped)
- 4 cloves garlic (crushed or minced)
- 1-inch piece ginger (grated)
- 1 cup tomato puree
- 1 teaspoon paprika
- ½ teaspoon turmeric
- ½ teaspoon cayenne
- 1 tablespoon garam masala
- Salt to taste
- Cilantro, chopped, for garnish
For Sweet Potato Stir-Fry:
- 2 large sweet potatoes (diced)
- ¼ cup vegetable stock
- ½ cup orange juice
- ½ teaspoon garam masala
- Ground black pepper and salt to taste
For Turmeric Rice:
- 1 ½ cups long-grain rice (rinsed)
- 3 cups vegetable stock
- 3 cloves
- 3 green cardamom pods
- 2 dry bay leaves
- 1 teaspoon cumin seeds
- ¼ teaspoon turmeric
- Salt to taste
Instructions
Make the mixed beans masala:
- In a large saucepan, place ¼ cup of vegetable stock and bring it to a simmer. Add the onions, ginger and garlic, season with some salt and black pepper, and saute over medium-low heat, stirring frequently, until the onions turn soft.
- Add the tomatoes with the turmeric, paprika, cayenne, and garam masala. Stir to mix and let the mixture come to a boil. Let it continue to cook about five minutes, stirring a few times.
- Add the beans and about two cups of the cooking liquid, if you have any. Otherwise, add vegetable stock/broth. Bring to a boil, turn the heat down to a simmer, and let the beans masala cook for another 10 minutes. If it starts to get dry, add more stock.
- Season with salt if needed. Turn off the heat and garnish with coriander leaves.
Make the sweet potatoes:
- In a wok or a large skillet, place the vegetable stock and sweet potatoes. Turn on the heat and let the liquid come to a simmer.
- Add the orange juice and garam masala and ground black pepper. Mix, cover, and let the sweet potatoes cook for about 8-10 minutes or until tender, over medium heat. Stir the sweet potatoes gently so as to not mash them. Check once or twice during cooking to make sure they are not sticking to the bottom-- if they are, add more stock, a tablepoon at a time.
- Season with salt as needed.
Make the turmeric rice:
- Place the stock in a saucepan over medium-high heat. Add the turmeric, cumin seeds, bay leaves, cloves, and cardamom (use the whole pods).
- Once the water boils, add the rice. Bring back to a boil, cover, and let the rice cook over low heat for 15 minutes. Let it stand undisturbed for at least 10 more minutes after turning off the heat. Then open and fluff with fork before serving.
- Layer the rice, sweet potatoes, and beans masala in a bowl while still hot, and enjoy!
Nutrition
Calories: 340kcal | Carbohydrates: 76g | Protein: 13g | Fat: 1g | Saturated Fat: 1g | Potassium: 547mg | Fiber: 13g | Sugar: 9g | Vitamin A: 12850IU | Vitamin C: 15mg | Calcium: 101mg | Iron: 4.7mg