Caribbean ital bean curry recipe
 Ital is vital! Inspired by the Jamaican Rastafarians, pioneers of a plant-based diet, this ital curry is packed with protein-rich beans in a spicy coconut sauce. Each serving provides 403 kcal, 11.5g protein, 27g carbohydrates (of which 9g sugars), 25g fat (of which 20g saturates), 15g fibre and 1.4g salt. 2 tbsp coconut oil1 brown onion, chopped4 garlic cloves, finely chopped 2 tbsp curry powder 1 tsp ground cuminthumb-sized piece fresh root ginger, peeled and finely chopped400ml tin coconut milk1 carrot, sliced ¼ red pepper, seeds removed, sliced2 bay leaves1 tsp dried thyme1 tsp sea salt flakes1 tsp freshly ground black pepper 1 tsp golden syrup1 Scotch bonnet chilli, seeds removed, chopped400g tin kidney beans, drained and rinsed200g/7oz tinned black beans, drained and rinsed200g/7oz tinned gungo peas, drained and rinsed20g/¾oz fresh coriander, chopped 2 tbsp coconut oil 1 brown onion, chopped 4 garlic cloves, finely chopped 2 tbsp curry powder 1 tsp ground cumin thumb-sized piece fresh root ginger, peeled and finely chopped 400ml tin coconut milk 1 carrot, sliced ¼ red pepper, seeds removed, sliced 2 bay leaves 1 tsp dried thyme 1 tsp sea salt flakes 1 tsp freshly ground black pepper 1 tsp golden syrup 1 Scotch bonnet chilli, seeds removed, chopped 400g tin kidney beans, drained and rinsed 200g/7oz tinned black beans, drained and rinsed 200g/7oz tinned gungo peas, drained and rinsed 20g/¾oz fresh coriander, chopped Method Heat the oil in a large frying pan over a medium heat. Add the onion and garlic and cook for 5 minutes. Add the curry powder, cumin and ginger. Stir to form a thick paste and cook until the mixture is dark brown (about 10 minutes).Stir in the coconut milk and add the carrot, red pepper, bay leaves, thyme, salt, black pepper, syrup and chilli. Cook for 10 minutes, stirring to mix. Add the kidney beans, black beans and gungo peas and cook for about 5 minutes, until the sauce has thickened slightly. Add the chopped coriander, reserving some for the garnish, and simmer until all the vegetables are cooked. Garnish with coriander and serve in warmed bowls. Heat the oil in a large frying pan over a medium heat. Add the onion and garlic and cook for 5 minutes. Add the curry powder, cumin and ginger. Stir to form a thick paste and cook until the mixture is dark brown (about 10 minutes). Heat the oil in a large frying pan over a medium heat. Add the onion and garlic and cook for 5 minutes. Add the curry powder, cumin and ginger. Stir to form a thick paste and cook until the mixture is dark brown (about 10 minutes). Stir in the coconut milk and add the carrot, red pepper, bay leaves, thyme, salt, black pepper, syrup and chilli. Cook for 10 minutes, stirring to mix. Add the kidney beans, black beans and gungo peas and cook for about 5 minutes, until the sauce has thickened slightly. Add the chopped coriander, reserving some for the garnish, and simmer until all the vegetables are cooked. Garnish with coriander and serve in warmed bowls. Stir in the coconut milk and add the carrot, red pepper, bay leaves, thyme, salt, black pepper, syrup and chilli. Cook for 10 minutes, stirring to mix. Add the kidney beans, black beans and gungo peas and cook for about 5 minutes, until the sauce has thickened slightly. Add the chopped coriander, reserving some for the garnish, and simmer until all the vegetables are cooked. Garnish with coriander and serve in warmed bowls.