| Prep: 15 mins | Cook: 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 248 | 4.6g | 0.7g | 41.3g |
| sugars | fibre | protein | salt |
| 7.2g | 10.1g | 13.2g | 0.45g |
To say that I adore this Moth Bean and Vegetable Curry is an understatement. There’s a certain magic that happens when moth beans meet aromatic spices, fresh vegetables, and soul-warming broth– a magic that’s universal, transcending cultures and continents. While this recipe is not an Afro-Southern fusion per se, it does echo the lively, bold flavors found so often in West African and Southern cooking, which I grew up enjoying in my family’s eclectic Atlanta kitchen.
The Vibrancy of Versatile Moth Beans and Vegetables
But what makes this Moth Bean and Vegetable Curry special isn’t just about the symphony of flavors playing harmoniously together. It’s also about how these ingredients have been coaxed to their best potentials. Super-healthy moth beans, soaked overnight to break down their potential phytates and lectins, offer a hearty, satisfying texture coupled with a magic kick of protein, fiber, antioxidants and other health-boosting micronutrients ([source]). They play so well with the shredded vegetables, cooked just so, to retain their vitality and color whilst blossoming in the rich curry sauce.
Health in A Bowl & Complimenting Dishes
Not only bursting with flavor, this dish is also packing some serious nutritional benefits. From anti-inflammatory turmeric, to digestion-friendly ginger, to heart-healthy garlic, each ingredient adds a unique piece to the health puzzle ([source]). Cast together in a rich vegetable broth, they create a vibrant tapestry of health, benefitting your body with every bite.
Compliment this curry with a side of simple brown rice or fluffy quinoa for a balanced, wholesome meal. Or, you can take the fusion route and serve it alongside traditional Nigerian freekeh or Southern cornbread for an exciting, cultural cross-over meal ([source]). You might also find it adds a delightful twist when paired with traditional Southern staples such as collard greens or okra.
At the end of the day, food is an adventure, a journey through flavors, textures, and cultures. And this Moth Bean and Vegetable Curry is a delicious journey I can’t wait for you to embark on. Bon Appétit!
What You’ll Need
- 2 cups moth beans, soaked overnight
- 1 tablespoon vegetable oil
- 2 onions, finely chopped
- 4 cloves of garlic, minced
- 1 tablespoon fresh ginger, finely grated
- 2 fresh green chilies, finely chopped
- 1 teaspoon turmeric powder
- 1 teaspoon cumin seed
- 1 teaspoon coriander seed
- 2 large tomatoes, finely chopped
- 1 cup zucchini, diced
- 1 cup bell peppers, diced
- 1 cup cauliflower florets
- 2 cups vegetable broth
- Salt to taste
- Pepper to taste
- 1 tablespoon lemon juice
- 1 bunch fresh cilantro, finely chopped for garnish
Method
Step One
Add the soaked moth beans to a large pot and fill with enough water to cover them. Simmer on a medium heat for around 30 to 40 minutes, or until the beans are tender. Once cooked, drain and set aside.
Step Two
Heat the vegetable oil in a large pan over medium heat. Add the finely chopped onions and sauté until they turn golden brown.
Step Three
Stir in the minced garlic and grated ginger to the pan. Add the finely chopped green chilies, cumin seeds, coriander seeds and turmeric powder. Stir well to combine these ingredients with the onions.
Step Four
Add the finely chopped tomatoes into the pan and cook until they turn soft and mushy.
Step Five
To the pan, add the diced zucchini, bell peppers and cauliflower florets. Stir well to coat the vegetables in the spices.
Step Six
Pour the vegetable broth into the pan and simmer for around 10 to 15 minutes, until the vegetables are tender.
Step Seven
Stir in the cooked moth beans, salt, and pepper. Cook for another 5 minutes.
Step Eight
Turn off the heat and stir in the lemon juice to bring a pop of freshness to the curry.
Step Nine
Finally, sprinkle the chopped fresh cilantro over the curry as garnish before serving. Your Moth Bean and Vegetable Curry is ready to serve. Enjoy this healthy and hearty curry with your favorite side of rice or bread.
