Make this for: Lunch
Category: Rice, Beans & Potatoes
This Recipe Makes: 6 Serving(s)

What you’ll need
2 tbsp. canola oil3 med cardamom2 med bay leaves1 med cinnamon1 tsp. turmeric1/2 tsp. chili powder2 cup thinly sliced (lengthwise), onion2 tsp. minced ginger2 tsp. minced garlic1 can red kidney beans, drained and rinsed3/4 cup no slat added diced canned tomatoes1/2 cup water1/2 tsp. salt

Step 1
In a medium saute pan or skillet, heat oil over Medium heat; about 1 minute.
Step 2
Add cardamom, bay leaves, cinnamon, turmeric and chili powder and fry until fragrant; about 1 minute
Step 3
Add onion and ginger and saute until onions are golden brown; about 3 minutes.
Step 4
Add garlic and stir.
Step 5
Add red kidney beans, tomatoes, water and salt and stir for 1 minute.
Step 6
Cover and simmer on Low heat for another 10 minutes.
Step 7
TIP 1) This is an easy, delicious and hearty recipe from North India that is a great alternative to meat based dishes. Beans and lentils are low in fat, high in fibre and protein. They will not raise blood sugar levels and are great for individuals with prediabetes or diabetes.
Step 8
TIP 2) The amount of oil has been cut down from the original recipe. Always heat your pan prior to adding oil to prevent sticking, especially when cooking with less fat. If you find your ingredients are starting to stick to the pan, do not add any more oil. Instead add a tbsp of water to prevent sticking and/or burning. If this continues you may have your stove on too high of a heat so turn it down slightly
Step 9
TIP 3) You can add more cinnamon to this dish if you wish. Cinnamon has been shown in some studies to lower blood sugar levels. Studies are still ongoing but you can certainly add fresh cinnamon to your everyday cooking

Diabetic Exchanges
Fat: 1/2Meats & Meat Substitutes: 1/2Carbohydrate: 1