Ingredients
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5 cups water
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1 ⅔ cups dry whole urad dal, rinsed
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1 (15 ounce) can no-salt-added kidney beans, rinsed
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1 medium onion, finely diced
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6 cloves garlic, minced
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2 tablespoons minced fresh ginger
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1 ¾ teaspoons kosher salt
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10 whole cardamom pods
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8 whole cloves
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2 teaspoons ground turmeric
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2 teaspoons cumin seeds
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1 teaspoon garam masala
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½ teaspoon cayenne pepper
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1 cup canned crushed tomatoes
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¼ cup chopped fresh cilantro, plus more for garnish
Directions
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Combine water and urad dal in a 4 1/2- to 6-quart slow cooker. Soak for 8 to 12 hours.
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Turn the slow cooker to Low. Stir in kidney beans, onion, garlic, ginger, salt, cardamom, cloves, turmeric, cumin, garam masala and cayenne. Cover and cook for 8 hours.
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Remove the cardamom pods, if desired. Stir in tomatoes and cilantro. Serve with more cilantro, if desired.
To make ahead
Refrigerate for up to 3 days or freeze for up to 6 months.
Equipment
4-1/2- to 6-quart slow cooker
Stovetop variation
In Step 1, soak the dal in 7 cups of water in a large pot. In Step 2, stir in the kidney beans flavorings and bring to a boil. Reduce the heat to maintain a gentle simmer, cover and cook for 2 hours. Remove from heat. Finish with Step 3.
Nutrition Facts (per serving)
149 | Calories |
1g | Fat |
27g | Carbs |
10g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Serving Size about 3/4 cup | |
Calories 149 | |
% Daily Value * | |
Total Carbohydrate 27g | 10% |
Dietary Fiber 11g | 38% |
Total Sugars 2g | |
Protein 10g | 19% |
Total Fat 1g | 1% |
Saturated Fat 0g | 1% |
Vitamin A 153IU | 3% |
Vitamin C 5mg | 6% |
Folate 38mcg | 9% |
Sodium 318mg | 14% |
Calcium 61mg | 5% |
Iron 3mg | 18% |
Magnesium 26mg | 6% |
Potassium 266mg | 6% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.