
In season当季Indian印度
Quick Rajma Masala (Kidney Bean Curry)快手红腰豆咖喱(Rajma Masala)
A weeknight North Indian-style favorite using fully cooked canned kidney beans. Dried beans need separate soaking and safe cooking and do not fit this time.北印度家常咖喱的工作日版,用已熟罐头腰豆;干豆需另泡及安全煮透,不适用此计时。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐,再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Measure first先量好先量好Mide antes먼저 계량
Rinse and drain canned beans; measure drained weight. Finely chop onion, tomato, garlic and cilantro; grate ginger. Never substitute raw kidney beans here.罐头豆冲洗沥干按净重称量,洋葱番茄蒜香菜切细、姜擦末;不可用生腰豆直接替换。
Written for 2 servings · cooking more? Use batches按 2 人份写 · 加量请分批按 2 人份寫 · 加量請分批Para 2 porciones · si haces más, por tandas2인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 2 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方2人份写。改变份量不会自动改变锅大小或烹饪时间;增加份量请分批,并核对每步判断点。
- Wash hands; rinse fresh produce and dry it. Use clean utensils. Read all steps before heating.先洗手,把蔬果洗净擦干,备好干净器具。开火前通读步骤,确认食材和工具齐全。
- Measure the displayed ingredient list; amounts follow your chosen servings. Rinsing water and drinking water mentioned separately are additional.按随人数变化的清单量好食材;清洗水和文中另提的饮用水另备。
Ingredients食材
- Fully cooked canned kidney beans, drained and rinsed全熟罐装红腰豆(沥干冲洗)15 oz盎司
- Yellow onion黄洋葱0.5
- Ripe tomatoes熟番茄2
- Garlic大蒜2 cloves瓣
- Fresh ginger, grated鲜姜末1 tsp小勺
- Neutral vegetable oil中性植物油1 tbsp大勺
- Whole cumin seeds整粒孜然0.5 tsp小勺
- Ground coriander seed芫荽籽粉1 tsp小勺
- Ground turmeric姜黄粉0.25 tsp小勺
- Mild Kashmiri chili powder, not taco seasoning温和克什米尔辣椒粉(非塔可调味粉)0.5 tsp小勺
- Garam masala spice blend印度混合香料garam masala0.25 tsp小勺
- Fine salt细盐0.25 tsp小勺
- Fresh cilantro鲜香菜2 tbsp大勺
Method做法
Pour oil into the skillet and stir the cumin for 20 seconds, then add the onion and cook, stirring now and then, for 6–8 minutes until golden. Add the garlic and ginger and cook 1 minute more.
锅里倒油,先下孜然炒20秒,再放洋葱,时不时翻一下,炒6–8分钟到金黄。接着下姜蒜,再炒1分钟。
The onion is golden, not charred.洋葱金黄不焦。
Common mistake & quick fix容易错在哪,怎么补救
Finish measuring and chopping before heating. Lower the heat if spices smoke; never pour water into a pan of hot oil.量好切好再开火,香料冒烟就调小火;别往一锅热油里倒水。
Add the tomato, ground coriander, turmeric, chili powder, and salt. Stir and mash until thick and no longer smelling of raw tomato.
下番茄、芫荽籽粉、姜黄、辣椒粉和盐,边搅边压,炒到浓稠、没有生番茄味。
The masala mounds on a spoon.酱能堆勺。
Common mistake & quick fix容易错在哪,怎么补救
If the pan dries or browns too quickly, lower the heat and add a small splash of water.锅干或上色太快就调小火,加少量水。
Add the cooked beans and ¾ cup drinking water. Simmer gently, mashing a small spoonful of beans against the pan to thicken the sauce while leaving most whole.
放入熟豆和¾杯饮用水,轻轻煮着,舀一小勺豆子压碎在锅边让酱变稠,大部分豆子保持完整。
Beans are hot through in a spoonable sauce.豆子里外热透,酱汁浓稠但仍能舀起。
Common mistake & quick fix容易错在哪,怎么补救
Keep small, steady bubbles, not a fierce boil. If liquid runs low before the food is tender, add a little hot water.保持轻轻冒泡,别大滚;食材没软而汤快干时,补少量热水。
Stir in the garam masala, turn off the heat, and scatter the cilantro on top. Taste before adding more salt — canned beans may already have some.
拌入garam masala,关火,撒上香菜。加盐前先尝一口,罐头豆可能已经有盐了。
Common mistake & quick fix容易错在哪,怎么补救
Leftovers: into the fridge within 2 hours (1 hour on a hot 90°F+ day), eat within 3 days, and reheat to 165°F (74°C).吃不完的2小时内放冰箱(天热超90°F就1小时内),3天内吃完,回热要热到165°F (74°C)。
Know your ingredients认识食材
Ingredients explained食材讲解
Yellow onion黄洋葱Flavor base of most savory cooking. Yellow for cooking, red raw. Firm, dry skins = fresh.咸味菜的底味。黄洋葱做菜,紫洋葱生吃。外皮干、紧实为新鲜。
Ripe tomatoes熟番茄Lycopene + vitamin C. Pick heavy, fragrant ones; never refrigerate or they turn mealy.含番茄红素和维C。选沉、有香气的;别冷藏,会变粉。
Garlic大蒜Crush and rest 10 min before heating to keep more allicin. Avoid sprouted cloves.拍碎静置10分钟再加热,保留更多大蒜素。发芽的别用。
Fresh ginger, grated鲜姜末Warming, aids digestion. Choose smooth, taut skin; scrape peel off with a spoon.温性、助消化。选表皮光滑饱满的;用勺子刮皮最方便。
Neutral vegetable oil中性植物油Extra-virgin olive oil for finishing; neutral oils (avocado, canola) for high heat.特级初榨橄榄油淋面;高温用中性油(牛油果油、菜籽油)。
Ground turmeric姜黄粉Earthy, golden; pair with black pepper and fat to boost curcumin absorption.土香金黄;配黑胡椒和油能促进姜黄素吸收。
Garam masala spice blend印度混合香料garam masalaWarm Indian spice blend; add near the end to keep its aroma.印度暖香混合香料;接近出锅时加,保留香气。
Cookware厨具
Skillet or heavy pot with lid, splatter screen, spatula, knife, board, colander and measuring tools带盖平底锅或厚底锅、防溅网、铲、刀、砧板、漏篮和量具
Make it a balanced meal营养搭配建议
Kidney beans supply plant protein and fiber. Add green beans poriyal and rice for vegetables and starch.腰豆供植物蛋白和纤维,搭四季豆配菜和米饭补蔬菜及淀粉。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路:半盘蔬菜、四分之一蛋白、四分之一主食;一桌里只让一道浓郁的菜当主角。
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