Kidney Bean Curry

Ingredients

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• 1 tbls applesauce
• 1 finely chopped Onion
• 2 clove Garlic
• 1 part Ginger
• 1 Packet Coriander
• 1 tsp Cumin
• 1 tsp Paprika
• 2 tsp Garam Masala
• 14 oz Chopped Tomatoes
• 14 oz Kidney Beans
• to serve Basmati Rice

Method

1. Heat the applesauce in a large frying pan over a low-medium heat.
2. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and just starting to colour.
3. Add the garlic, ginger and coriander stalks and cook for a further 2 mins, until fragrant.
4. Add the spices to the pan and cook for another 1 min, by which point everything should smell aromatic.
5. Tip in the chopped tomatoes and kidney beans in their water, then bring to the boil.
6. Turn down the heat and simmer for 15 mins until the curry is nice and thick.
7. Season to taste, then serve with the basmati rice and the coriander leaves.

About the ingredients

applesauce Malus domestica

Commercial sweetened versions exist but added sugar must be label-disclosed; the named ingredient is just cooked apples.

Onion Allium cepa

Bulb vegetable, eaten raw or cooked. Whole minimally-processed plant food; 'organic' refers to cultivation only. WFPB-canonical.

Garlic Allium sativum

Garlic itself is canonical, but extract denotes a concentrated/isolated derivative outside the whole-food canon. Marketed as natural/healthy supplement, hence mistaken-as-WFPB flag.

Ginger Zingiber officinale

Ginger is a rhizome (modified underground stem), commonly called a root — hence botanical/culinary mismatch.

Coriander Coriandrum sativum

Botanically a schizocarp (split fruit), culinarily called seed — hence botanical/culinary mismatch true.

Cumin Cuminum cyminum

Dried seeds of Cuminum cyminum, an apiaceous herb. Whole spice, mechanically harvested and dried; matrix intact whether whole or ground. Canonical whole-plant seed spice.

Paprika Capsicum annuum

Ground spice made from dried, milled red peppers (Capsicum annuum), ranging sweet to hot/smoked. Whole-fruit powder, no additions. Source of vitamin A (carotenoids), vitamin E, capsaicin. Minimally processed whole-food spice, WFPB canonical.

Garam Masala

North Indian warming spice blend of ground roasted whole spices — cumin, coriander, cardamom, cinnamon, clove, black pepper, nutmeg. No salt, sugar or oil; entirely whole-spice. WFPB-canonical.

Chopped Tomatoes Solanum lycopersicum

Whole fruit of the tomato plant (botanically a berry, culinary vegetable). 'Organic' denotes a farming method, not a distinct ingredient. Raw whole fruit, rich in lycopene, vitamin C, potassium. WFPB-canonical.

Kidney Beans Phaseolus vulgaris

Large red kidney-shaped seeds of the common bean (Phaseolus vulgaris). Whole dried legume; must be boiled to destroy phytohaemagglutinin lectin (traditional preparation). High protein, fiber, folate, iron. WFPB-canonical.

Basmati Rice Oryza sativa

Aromatic long-grain rice landrace from the Indian subcontinent, cultivated for centuries in the Himalayan foothills. The grain (caryopsis) of Oryza sativa; available whole-grain (brown) or milled (white). As named, a whole cereal grain — canonical. Carbohydrate-dominant, supplies manganese, magnesium, B vitamins.