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5.0 from 27 votes

Kerala White Bean Stew

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

Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 4
Calories: 239 kcal
Course: Main Course
Cuisine: Indian

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

    Cup of Yum
  1. 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).
  2. 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.
  1. 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.
  2. 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.
  3. 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. 
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Nutrition Information

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

% 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.