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Bean Stew

Bean Stew

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white bean stew in a plate
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One-Pot High Protein Kerala White
Bean Stew
| International Vegan Day Special

45 mins
Cooking Time
Intermediate
Difficulty
19
Ingredients
Vegan
Diet
This recipe is a super comforting, mess-free, one-pot and high-protein dish with flavours of Kerala. It’s a stew made with white beans, plenty of spices and a wee bit of yoghurt. You also get onions, curry leaves, and other aromatic spices. It’s perfect for vegetarians or anyone seeking a plant-based, protein-packed meal.

Ingredients

UNITSIngredients
For the beans:
15 oz canChickpeas (washed and drained)
¼ cupShelled pumpkin seeds (soaked for at least 15 minutes in war
For the spices:
1 tspFennel seeds
2 tspWhole coriander seeds
6Black peppercorns
For the stew:
2 tspOil
1 cupChopped onion
¼ cupChopped shallots (or use more onion)
2Green chillies (sliced into 1-inch and slit or julienned)
10Curry leaves (fresh, frozen, or dried)
1 tbspGinger-garlic paste (or minced ½ inch ginger and 3 garlic cl
½ tspTurmeric
½ tspCayenne (use less for less heat)
1 tbspSoy sauce
½ tspSalt
½ cupWater
1 tspLemon or lime juice
2 tbspNon-dairy yoghurt
to garnishCilantro

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Directions

Description - Step 1

Prepare the beans and seeds

Soak the pumpkin seeds in warm water for at least 15 minutes if you haven’t already. Drain and set aside. Drain the white beans (or chickpeas) and keep them ready – if using cooked beans, measure out 1½ cups.

Step 1
Prepare the beans and seeds
5 Minutes
Step 2
Toast and grind the spices
3 Minutes
Step 3
Make the stew base
5-6 minutes
Step 4
Add aromatics and seasoning
2 Minutes
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