Black Bean Curry
A hearty and flavorful curry made with black beans simmered in a savory tomato-onion gravy with aromatic Indian spices. This protein-packed vegetarian dish is ready in under 30 minutes and pairs perfectly with rice or naan.
For 4 servings
Build the aromatic base
- Heat the vegetable oil in a large pan or pot over medium heat.
- Add the chopped onion and sauté for 4-5 minutes until it becomes soft and translucent.
- Add the minced garlic and grated ginger. Cook for another minute until fragrant.
Toast the spices and cook tomatoes
- Stir in the coriander powder, cumin powder, turmeric powder, and red chili powder. Cook for 30 seconds until the spices are aromatic.
- Pour in the canned diced tomatoes with their juice. Mix well, scraping up any bits from the bottom of the pan.
- Cook the tomato mixture for 5-6 minutes, stirring occasionally, until it thickens and the oil starts to separate at the edges.
Simmer the curry
- Add the rinsed and drained black beans, salt, and 1/2 cup of water to the pan.
- Stir everything together and bring the curry to a gentle simmer.
- Reduce the heat to low, cover the pan, and let it cook for 8-10 minutes for the flavors to meld together. Mash a few beans with the back of a spoon to thicken the gravy.
Finish and garnish
- Turn off the heat. Stir in the garam masala and the whisked plain yogurt until well combined.
- Garnish with fresh chopped cilantro.
- Serve hot with steamed rice or naan bread.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, you can blend half of the black beans with a little water before adding them to the curry.
- 2If the curry is too thick, add a splash of hot water until you reach your desired consistency.
- 3For extra flavor, add a squeeze of fresh lime juice just before serving.
- 4This curry tastes even better the next day as the flavors have more time to develop. It's great for meal prep.
- 5Store leftovers in an airtight container in the refrigerator for up to 4 days.
Adapt it for your goals.
Vegan
Replace the plain yogurt with a plant-based alternative like coconut yogurt or cashew cream. You can also omit it entirely.
high proteinHigh protein
Add 1/2 cup of cooked quinoa or some crumbled firm tofu along with the black beans to boost the protein content.
kid friendlyKid friendly
Omit the red chili powder to make it non-spicy. You can also add some sweet corn kernels to make it more appealing for kids.
quickQuick
Use a pre-made ginger-garlic paste to save on prep time. A can of fire-roasted tomatoes can also add a deeper flavor quickly.
Why this is on our healthy list.
Rich in Plant-Based Protein
Black beans are an excellent source of protein, which is essential for muscle repair, immune function, and overall body maintenance.
High in Dietary Fiber
The high fiber content in black beans supports digestive health, helps regulate blood sugar levels, and can contribute to a feeling of fullness.
Source of Antioxidants
Tomatoes, onions, garlic, and spices like turmeric are rich in antioxidants that help combat oxidative stress and inflammation in the body.
Heart-Healthy
This curry is low in saturated fat and contains fiber and minerals like potassium from the beans, which support cardiovascular health.
Frequently asked questions
Yes, Black Bean Curry is a very healthy dish. It's rich in plant-based protein and dietary fiber from the beans, which aids digestion and promotes satiety. It's also packed with vitamins and minerals from the tomatoes and spices.
