Kerala White Bean Stew
User Reviews
5.0
27 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
40 mins
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Servings
4
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Calories
239 kcal
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Course
Main Course
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Cuisine
Indian
Kerala White Bean Stew
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Kerala-style spicy white bean stew. This South Indian bean & pumpkin seed chili roast is hearty & packed with flavorful spices in a thick rich sauce
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Ingredients
- 15 oz can of white beans or cannellini beans or chickpeas, washed and drained, or 1.5 cups cooked
- 1/4 cup shelled pumpkin seeds soaked for at least 15 minutes in warm water
For the spices:
- 1 teaspoon fennel seeds
- 2 teaspoons whole coriander seeds
- 6 black peppercorns
For the stew:
- 2 teaspoons oil
- 1 cup chopped onion
- 1/4 cup chopped shallots or use more onion
- 2 green chilies such as Serrano or Indian green chilies, sliced into 1 inch and then slit julienned or slit into 4
- 10 curry leaves , fresh or frozen or dried
- 1 tablespoon Ginger-Garlic Paste or minced 1/2 inch ginger and 3 cloves garlic
- 1/2 teaspoon Turmeric
- 1/2 teaspoon cayenne use less for less heat
- 1 tablespoon soy sauce or use tamari for gluten-free
- 1/2 teaspoon salt
- 1/2 cup or more water
- 1 teaspoon lemon or lime juice
- 2 tablespoons Non-Dairy yogurt
- cilantro for garnish
Instructions
- Soak your pumpkin seeds if you haven’t already and set them aside. Drain the beans and set aside (you can also use 1.5 cups of cooked beans of choice).
- Dry toast the spices: Heat a small skillet over medium heat. Add the fennel seeds, coriander seeds, and black peppercorns and toast until the fennel seeds change color. Then add them to a spice grinder or coffee grinder and grind them until a coarse powder forms. And set aside.
Make the stew.
- Heat the oil in a large skillet over medium heat. Add the onion, shallots, green chilies, curry leaves, and a good pinch of salt, and cook until the onion is golden.
- Add splashes of water in between to help the onion brown evenly. Once the onion is golden add the ginger-garlic paste, turmeric, cayenne, and soy sauce and mix in. Cook for a minute then add the drained beans, pumpkin seeds, ground spice mix from above, and salt and mix in.
- Add the water and lemon juice and cover the pan. Cook for 8-10 minutes. Then remove the lid and add the non-dairy yogurt and stir. Taste and adjust salt and flavor. Add more water for more sauce if needed. Simmer for a minute and switch off the heat. Garnish with some cilantro and serve with flatbread, dosa, rice, idli, or artisan or sourdough bread.
Notes
- To reduce the heat only use only 2 black peppercorns, omit the cayenne, reduce the green chili, or use (1/4 cup) green bell pepper instead.
- Protein subs: You can also add tofu or vegan chicken. Crisp up 14 ounces of tofu in a skillet and then add it to the sauce. Or use some vegan chicken substitute. Crisp it up in a separate skillet before adding it to the sauce and then simmer for a few minutes.
- Nut-free, make sure to use a nut-free non-dairy yogurt.
- Gluten-free, use tamari in place of soy sauce.
- Soy-free, choose a soy-free non-dairy yogurt and use a soy-free soy sauce alternative, like coconut aminos, or add in additional generous pinch of salt, or add in 1 teaspoon of balsamic vinegar instead.
- No onion garlic: use zucchini or summer squash instead of onion. Omit the garlic.
Nutrition Information
Show Details
Calories
239kcal
(12%)
Carbohydrates
37g
(12%)
Protein
13g
(26%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Sodium
524mg
(22%)
Potassium
786mg
(22%)
Fiber
10g
(40%)
Sugar
5g
(10%)
Vitamin A
202IU
(4%)
Vitamin C
59mg
(66%)
Calcium
149mg
(15%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 239 kcal
% Daily Value*
| Calories | 239kcal | 12% |
| Carbohydrates | 37g | 12% |
| Protein | 13g | 26% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Sodium | 524mg | 22% |
| Potassium | 786mg | 17% |
| Fiber | 10g | 40% |
| Sugar | 5g | 10% |
| Vitamin A | 202IU | 4% |
| Vitamin C | 59mg | 66% |
| Calcium | 149mg | 15% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
27 reviews
Excellent
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