Qorma-e Lawand (Kidney Bean Stew)

• Prep time: 15 mins

• Cook time: 30 mins

• Total time: 45 mins

• Servings: 4

• Country of origin: Afghanistan

• Description: A savory, comforting vegetarian stew featuring red kidney beans simmered in a spiced tomato, garlic, and onion sauce.

• Presentation: Served hot in a ceramic bowl sprinkled with fresh cilantro, accompanied by warm flatbread.

• Ingredients:

  • 2 cans (15 oz each) red kidney beans, rinsed and drained

  • 1 large yellow onion, finely diced

  • 3 cloves garlic, minced

  • 2 tbsp tomato paste

  • 2 medium tomatoes, pureed

  • 1 tsp ground coriander

  • 1 tsp ground cumin

  • 1/2 tsp turmeric

  • 3 tbsp olive oil

  • Salt and cayenne pepper to taste

• Step-by-step directions:

  • Heat olive oil in a pot over medium heat and sauté onions until dark golden brown.

  • Add minced garlic, tomato paste, cumin, coriander, turmeric, salt, and cayenne; sauté for 2 minutes.

  • Add pureed tomatoes and 1 cup water; simmer sauce for 10 minutes.

  • Stir in kidney beans, lower heat, cover, and simmer gently for 15 minutes until beans absorb flavor and sauce thickens.

  • Mash a small portion of beans against side of pot to thicken gravy.

• Optional variations: Top with a dollop of garlic yogurt before serving.

• Cooking tips: Browning onions deeply provides rich color and savory depth to gravy.

• Nutrition facts:

  • Calories: 280 kcal

  • Fat: 9g

  • Carbohydrates: 38g

  • Protein: 12g