Sweet Potato and Kidney Bean Curry

Want to enjoy yummy, creamy, flavorful, and comforting curry this cold winter? Sweet potato and kidney bean curry are very easy to prepare, and you can serve them as a main dish. You can also serve it at family gatherings or holidays as this dish looks colorful and yummy!  

If you love tasty sweet potato, also called yam and red kidney beans, then it’s a perfect dish to enjoy whenever you want. Curries are my favorite thing, and in this cold breezing time, hot breakfast, lunch, and dinner is a must to keep me warm. 

Check out, Coconut Lentil Curry, Curry Cabbage, and Curry Chana

After a full day of a busy working schedule, I usually crave a quick hearty dinner, and this recipe is so simple which requires minimal time to spend. Here is how you can prepare this amazing sweet potato and kidney bean curry today!    

Why is Sweet Potato Good for Our Health?

Sweet potatoes are a very popular starchy root vegetable. Sweet potatoes are full of necessary vitamins, fiber, and minerals. Purple and orange variants of sweet potatoes provide rich antioxidants that save our bodies from free radicals. 

Free radicals are bad molecules that can damage our DNA and cause inflammation. Also, free radical damage can lead to several chronic diseases such as heart disease, aging, and cancer.

There are more several important reasons why sweet potatoes are good for our health, some of them are:

• Antioxidants and fiber of sweet potatoes can help us achieve good gut health by boosting the growth of good gut bacteria. 
• Anthocyanin, an antioxidant variant found in sweet potatoes, can save us from certain cancers.
• Beta-carotene and anthocyanins from sweet potatoes can improve our eye health and prevent vision loss.
• The anthocyanin of sweet potatoes can improve brain health by decreasing mental decline and inflammation.
• Present beta-carotene of sweet potatoes can convert to vitamin A and boost our immune system.

What are the Potential Health Benefits of Kidney Beans? 

Kidney beans are an important food crop that is a great source of plant-based protein. Raw or undercooked kidney beans are toxic, but well-cooked beans can be a healthy option and fit in any diet. Other than protein, they are filled with fiber and carbs. Here are some important health benefits of kidney beans that everyone should know,

Full of Necessary Nutrients

Kidney beans are a great source of plant-based protein and fibers. Fibers can moderate our blood sugar levels and boost colon health.

Excellent Source of Vitamins and Minerals

They are also filled with vitamins and minerals, such as vitamin K1, molybdenum, iron, folate, copper, manganese, and potassium. All of those available vitamins and minerals have their own importance in our bodies. 

Helps With Weight Loss

Kidney beans have certain types of proteins which can decrease the digestion of carbs or starches. Low carbs intake because of these beans will easily aid weight loss.

Improves Blood Sugar Control

Fiber can improve our blood sugar control with its high fiber presence. Improved blood sugar control can lead to decreased risks of many chronic diseases.

Prevents Colon Cancer

Colon cancer is a cancer variant that is very common around the world. Resistant starch of kidney beans can prevent any risk of colon cancer.

Read More Sweet Potato Benefits

Ingredients

• Coconut oil
• Onion
• Garlic
• Ginger
• Green onions
• Curry powder
• Allspice
• Thyme 
• Sweet potatoes
• Kidney beans
• Coconut milk
• Water
• Cayenne pepper
• Salt

How To Prepare Sweet Potato Curry?

• Heat oil in a large saucepan, add onion, and saute until soft, about 2 minutes. Add garlic, green onions, and ginger, stirring for 1 minute.
• Add curry powder, allspice, thyme, and cook until fragrant, stirring constantly. Add sweet potatoes, kidney beans, coconut milk, and water.
• Cover the saucepan and bring it to a boil. Reduce to a simmer and cook for 30 minutes until thickened (I also mash some of the sweet potatoes).
• Stir in cayenne pepper and salt.
• Remove from heat. Delicious served with salad, brown rice, quinoa, or gluten-free tortilla.

Can I Store Leftover Sweet Potato Kidney Bean Curry?

Most of us want to save the delicious last night’s food hoping to finish it later. If you don’t store them correctly, they will turn stale and unwanted. When stored for an excessive length of time, fresh foods can get contaminated and cause stomach issues like food poisoning. 

You can store leftover sweet potato kidney bean curry in an airtight container or a thick freezer bag so that it will not be exposed to extreme temperatures again and again. If you are using a freezer bag, squeeze out all air as possible. 

They will stay fresh in the refrigerator for at least 2 to 3 days. In the freezer, the beans will last up to 6 months. 

If you want to speed up defrosting the sweet potato kidney bean curry, it will ruin the texture. Instead, thaw it overnight in the refrigerator for a better taste and texture.     

Do Canned Beans Need to Be Drained? 

People always fall in confusion about whether they need to drain canned food or not. I suggest you drain the kidney beans because the can is fully loaded with the starchy and salty liquid. I think your beans will have a better texture, flavor, and taste if you drain them properly in the fresh water and add some seasonings.  

Tips and Tricks

• You can completely customize your dish to any taste preference. You can add extra veggies or spices or whatever you prefer. 
• If you are not a fan of kidney beans, you can replace them with chickpea. 
• If you use dried kidney beans, soak them in the water for at least 8 hours or overnight. Drain and clean the beans and start boiling for 60 minutes. It is essential to soak them for a long time then boil them to get rid of all the toxins for their skin.  

Other Kidney Bean Recipes

1. Jamaican Rice And Peas
2. Jamaican Stew Peas
3. Instant Pot Vegan Chili Mac And Cheese
4. Vegan Red Beans And Rice
5. Kidney Bean Curry Jamaican Style

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