Kerala White Bean Stew
User Reviews
5
-
Prep Time
15 mins
-
Cook Time
25 mins
-
Total Time
40 mins
-
Servings
4
-
Calories
239 kcal
-
Course
Main Course
-
Cuisine
Indian
Kerala White Bean Stew
Description
Kerala White Bean Stew features white beans or chickpeas simmered with a fragrant ground spice mix made from dry-toasted fennel, coriander seeds, and black peppercorns. The addition of soaked pumpkin seeds contributes texture and richness. The cooking process begins by sautéing onions, shallots, green chilies, and curry leaves until golden, enhanced by ginger-garlic paste, turmeric, cayenne, and soy sauce, which deepen the flavor profile. After adding the beans and spices, the stew is gently simmered with a touch of water and lemon juice, then finished with non-dairy yogurt to add creaminess and slight tang.
The stew delivers a mix of soft beans with aromatic spices and a mild heat from chilies and cayenne, balanced by the brightness of lemon and the earthiness of pumpkin seeds. This dish can work well as a nourishing main or a hearty side, offering a pleasant mix of textures and warm flavors.
For different dietary preferences, variations include using tamari for gluten-free and soy-free substitutes such as coconut aminos. Adjust the level of spice by reducing or omitting cayenne and chilies. Tofu or vegan chicken can be added for extra protein by crisping them separately before combining with the stew.
Ingredients
- 15 oz white bean or cannellini beans or chickpeas, washed and drained, or 1.5 cups cooked, canned
- 1/4 cup pumpkin seeds soaked for at least 15 minutes in warm water, shelled
For the spices:
- 1 teaspoon fennel seeds
- 2 teaspoons coriander seeds whole
- 6 black peppercorns
For the stew:
- 2 teaspoons neutral cooking oil generic cooking oil
- 1 cup onion chopped
- 1/4 cup shallot or use more onion, chopped
- 2 green chilies sliced into 1 inch and then slit julienned or slit into 4, such as Serrano or Indian
- 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 pepper use less for less heat
- 1 tablespoon soy sauce or use tamari for gluten-free
- 1/2 teaspoon salt
- 1/2 cup water or more
- 1 teaspoon lemon juice 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
- Reduce heat by adjusting black peppercorns, cayenne, and green chilies, or substitute mild green bell pepper for chilies.
- For added protein, crisp tofu or vegan chicken separately before adding to the stew.
- Use nut-free non-dairy yogurt to keep the dish nut-free.
- Substitute tamari for gluten-free, or coconut aminos for soy-free versions.
- Omit onion and garlic by replacing onions with zucchini or summer squash and excluding garlic.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
You'll Also Love
