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Spicy Lentil Bean Stew

This deliciously flavorful lentil bean stew is rich and creamy with deep flavors from North Indian spices! It’s an easy, 1-pan 30 minute white bean stew with split lentils that you can serve on its own or with rice, flatbread, or naan. Naturally gluten-free, soy-free, and nut-free.

Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 4
Calories: 260 kcal
Course: Main Course , Dinner
Cuisine: Indian

Ingredients

For the Spice Mix
  • 1 teaspoon black pepper
  • 2 teaspoons kashmiri chili powder or paprika
  • ½ teaspoon ground cardamom
  • 1/4 teaspoon ground cinnamon (scant measure as some brands have a stronger flavor)
  • 1/8 teaspoon ground clove
Optional Spices
  • 2 teaspoons ground coriander
  • 1 teaspoon garam masala or curry powder
For the Stew
  • 2 teaspoons oil
  • 1½ cups chopped onion
  • 1 bay leaf
  • 1 black cardamom pod partially opened (optional)
  • ¼ teaspoon crushed fennel seeds
  • 2 tablespoons Ginger-Garlic Paste or use 5 cloves garlic minced and half an inch ginger minced
  • 1 cup chopped tomato or ½ cup tomato purée or Passata
  • 1/2 teaspoon salt divided
  • 15 oz can full-fat coconut milk
  • 1½ cups Water or stock
  • ¼ to ⅓ cup split red lentils
  • 15 oz can white beans drained, or 1½ cups cooked white beans, like cannellini or great northern or use chickpeas
  • ½ cup frozen spinach thawed or 2 oz fresh chopped spinach
  • cilantro, lemon juice, red pepper flakes for garnish
  • non-dairy cream or yogurt for garnish, optional

Instructions

    Cup of Yum
  1. In a small bowl, combine all of the spice mix ingredients, and any optional spices and set this aside.
  2. Heat a large skillet over medium-high heat and add the oil. Once the oil is hot, add the onion and a generous pinch of salt. Mix and cook until the onions turn translucent, about 3 minutes or so.
  3. Mix in the bay leaf, black cardamom, and crushed fennel seeds. Cook for another 3 to 4 minutes, and add a splash of water to help the onions cook evenly. Once the onions are starting to turn golden, add in about ¾ of your spice mix along with a splash of water to keep the spices from burning. Cook this for 10 to 15 seconds, reduce the heat to medium, then mix in the ginger-garlic paste, tomato, and another splash of water. Cook, until the tomatoes become jammy, about 3 to 5 minutes, stirring frequently to the tomatoes don’t scorch. Make sure to press the larger pieces of tomato to help them break down.
  4. When the mixture starts to leave the sides of the pan and you see a sheen of oil on the top, mix in the coconut milk, water or stock, and the remaining salt. Add the lentils and white beans, and mix those in, as well. Partially cover and cook for 12 to 15 minutes, or until the lentils are cooked to preference. Check in at the 12-minute mark, and if they’re not done yet, cover again and keep simmering.
  5. Open the lid and fold in the frozen spinach and cook for 1 more minute. Taste and adjust the salt and flavor, adding more salt, if needed. Add a splash of lemon juice for tang, and add ¼ teaspoon or more sugar or maple syrup to balance out the savoriness and heat, if needed.
  6. Switch off the heat and sprinkle the remaining spice blend on top. Garnish with cilantro, lemon juice, red pepper flakes, and optional non-dairy cream or yogurt. Serve this hot, delicious stew with sourdough, garlic bread, naan, flatbread, rice, quinoa, baked potatoes, or cauliflower steaks. 

Notes

  • This stew is naturally gluten-free, nut-free, and soy-free.
  • For coconut-free, use cashew milk or another non-dairy milk of choice.
  • For oil-free, sauté the onion in a few tablespoons water or stock instead of oil.
  • To make its without the spice mix, use 2 teaspoons or more garam masala or curry powder or Berbere or Cajun blend instead. For herbed stew, add 2 teaspoons or more Italian herbs such as oregano thyme basil, and 2 tablespoon chopped sun dried tomato 
  • Storage: Store refrigerated for upto 4 days. Freeze for months. reheat in a skillet or microwave. 

Nutrition Information

Calories 260kcal (13%) Carbohydrates 43g (14%) Protein 14g (28%) Fat 5g (8%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 1g Sodium 448mg (19%) Potassium 894mg (26%) Fiber 12g (48%) Sugar 7g (14%) Vitamin A 2907IU (58%) Vitamin C 12mg (13%) Calcium 188mg (19%) Iron 5mg (28%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 260

% Daily Value*

Calories 260kcal 13%
Carbohydrates 43g 14%
Protein 14g 28%
Fat 5g 8%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 1g 5%
Sodium 448mg 19%
Potassium 894mg 19%
Fiber 12g 48%
Sugar 7g 14%
Vitamin A 2907IU 58%
Vitamin C 12mg 13%
Calcium 188mg 19%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.