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Kerala-style spicy white bean stew. This South Indian bean & pumpkin seed stew is hearty & full of flavorful spices in a thick wealthy sauceGluten-free, Nutfree soyfree possibility.
Desk of Contents
This isn’t your typical spicy white bean stew. It’s impressed by the scrumptious hen chili roast or ghee roast recipes from the delicacies of the Indian state of Kerala. I make a less complicated tailored sauce which nonetheless packs a deep and complicated taste punch and as an alternative of vegan hen or tofu, I add some white beans and pumpkin seeds!
I’ve a tempeh chili roast on the weblog which is impressed by the hen chili roast. I acquired that recipe from a good friend of mine.
For this variation, I used beans and pumpkin seeds for texture. This stew is mind-blowing!
This stew is can get fairly spicy sizzling, so simply add black pepper, cayenne, and inexperienced chili to choice.
Why You’ll Love Spicy White Bean Stew
- hearty and flavorful with loads of spice
- wonderful texture from the beans and pumpkin seeds
- nut-free, gluten-free, and soy-free choices
Extra Vegan White Bean Recipes
Recipe Card
Kerala White Bean Stew
Kerala-style spicy white bean stew. This South Indian bean & pumpkin seed chili roast is hearty & full of flavorful spices in a thick wealthy sauce
Servings: 4
Energy: 239kcal
Substances
- 15 oz (425.24 g) can of white beans or cannellini beans or chickpeas, washed and drained, or 1.5 cups cooked
- 1/4 cup (16 g) shelled pumpkin seeds soaked for at the least quarter-hour in heat water
For the spices:
- 1 teaspoon fennel seeds
- 2 teaspoons entire coriander seeds
- 6 black peppercorns
For the stew:
- 2 teaspoons oil
- 1 cup (160 g) chopped onion
- 1/4 cup (59.15 g) chopped shallots or use extra onion
- 2 inexperienced chilies akin to Serrano or Indian inexperienced chilies, sliced into 1 inch after which slit julienned or slit into 4
- 10 curry leaves , contemporary or frozen or dried
- 1 tablespoon ginger-garlic paste or minced 1/2 inch ginger and three cloves garlic
- 1/2 teaspoon turmeric
- 1/2 teaspoon cayenne use much less for much less warmth
- 1 tablespoon soy sauce or use tamari for gluten-free
- 1/2 teaspoon salt
- 1/2 cup (118.29 ml) or extra water
- 1 teaspoon lemon or lime juice
- 2 tablespoons non-dairy yogurt
- cilantro for garnish
Directions
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Soak your pumpkin seeds in the event you haven’t already and set them apart. Drain the beans and put aside (you too can use 1.5 cups of cooked beans of alternative).
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Dry toast the spices: Warmth a small skillet over medium warmth. Add the fennel seeds, coriander seeds, and black peppercorns and toast till the fennel seeds change shade. Then add them to a spice grinder or espresso grinder and grind them till a rough powder varieties. And put aside.
Make the stew.
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Warmth the oil in a big skillet over medium warmth. Add the onion, shallots, inexperienced chilies, curry leaves, and a superb pinch of salt, and cook dinner till the onion is golden.
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Add splashes of water in between to assist the onion brown evenly. As soon as the onion is golden add the ginger-garlic paste, turmeric, cayenne, and soy sauce and blend in. Prepare dinner for a minute then add the drained beans, pumpkin seeds, floor spice combine from above, and salt and blend in.
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Add the water and lemon juice and canopy the pan. Prepare dinner for 8-10 minutes. Then take away the lid and add the non-dairy yogurt and stir. Style and regulate salt and taste. Add extra water for extra sauce if wanted. Simmer for a minute and swap off the warmth. Garnish with some cilantro and serve with flatbread, dosa, rice, idli, or artisan or sourdough bread.
Notes
Protein subs: You may as well add tofu or vegan hen. Crisp up 14 ounces of tofu in a skillet after which add it to the sauce. Or use some vegan hen substitute. Crisp it up in a separate skillet earlier than including it to the sauce after which simmer for a couple of minutes.
Nut-free, ensure to make use of a nut-free non-dairy yogurt.
Gluten-free, use tamari instead of soy sauce.
Soy-free, select a soy-free non-dairy yogurt and use a soy-free soy sauce various, like coconut aminos, or add in extra beneficiant pinch of salt, or add in 1 teaspoon of balsamic vinegar as an alternative.
No onion garlic: use zucchini or summer time squash as an alternative of onion. Omit the garlic.
Vitamin
Vitamin Information
Kerala White Bean Stew
Quantity Per Serving
Energy 239
Energy from Fats 45
% Day by day Worth*
Fats 5g8%
Saturated Fats 1g6%
Sodium 524mg23%
Potassium 786mg22%
Carbohydrates 37g12%
Fiber 10g42%
Sugar 5g6%
Protein 13g26%
Vitamin A 202IU4%
Vitamin C 59mg72%
Calcium 149mg15%
Iron 5mg28%
* % Day by day Values are based mostly on a 2000 calorie food regimen.
Substances and Substitutions
- white beans – You may as well use cannellini beans or chickpeas. Use canned or cooked beans, drained.
- pumpkin seeds – Soak these in heat water to melt them.
- spices – Toasted fennel, coriander seeds, and black peppercorns deliver taste and a few warmth to this stew. Afterward, you’ll add turmeric and cayenne to layer on much more taste and warmth. You may cut back or omit the cayenne for much less spicy.
- oil – To saute.
- onion and shallot – You should use all onions, if wanted.
- inexperienced chilies – Layering on that warmth with some chilies! Use much less for much less spicy or substitute it with an equal quantity of inexperienced bell pepper.
- curry leaves – This entire spice has a posh taste with a bit of citrusy edge that’s wonderful on this stew!
- ginger-garlic paste – Provides much more wonderful taste!
- soy sauce – Provides saltiness and umami. Use tamari for gluten-free or coconut aminos for soy-free.
- lemon or lime juice – Brings an acidic taste that brings out the citrusy style of the curry leaves.
- non-dairy yogurt – Provides a bit of creaminess and extra tang.
- garnish – Sprinkle on contemporary cilantro for shade and freshness.
Ideas
- Whereas the pumpkin seeds soak, prep the remainder of your components, so that you’ll be able to cook dinner after they’re carried out soaking.
- Stir the entire spices typically whereas toasting, in order that they don’t burn.
- You may regulate the warmth on this dish simply by lowering or omitting the black peppercorns, inexperienced chilies, and cayenne.
The right way to Make Kerala White Bean Stew
Soak your pumpkin seeds in the event you haven’t already and set them apart. Drain the beans and put aside (you too can use 1.5 cups of cooked beans of alternative).
Dry toast the spices: Warmth a small skillet over medium warmth. Add the fennel seeds, coriander seeds, and black peppercorns and toast till the fennel seeds change shade.
Then add them to a spice grinder or espresso grinder and grind them till a rough powder varieties. Put aside.
Now, it’s time to make the stew!
Warmth the oil in a big skillet over medium warmth. Add the onion, shallots, inexperienced chilies, curry leaves, and a superb pinch of salt, and cook dinner till the onion is golden.
Add splashes of water in between to assist the onion brown evenly. As soon as the onion is golden add the ginger-garlic paste, turmeric, cayenne, and soy sauce and blend in.
Prepare dinner for a minute then add the drained beans, pumpkin seeds, floor spices, and salt and blend in.
Add the water and lemon juice and canopy the pan. Prepare dinner for eight to 10 minutes. Then take away the lid and add the non-dairy yogurt and stir.
Style and regulate salt and taste. Add extra water for extra sauce if wanted. Simmer for a minute and swap off the warmth.
Garnish with some cilantro and serve with flatbread, dosa, rice, idli, or simply artisan or sourdough bread.
Often Requested Questions
To scale back the warmth solely use solely 2 black peppercorns, omit the cayenne, cut back the inexperienced chili, or use (1/4 cup) inexperienced bell pepper as an alternative.
For nut-free, ensure you use a nut-free non-dairy yogurt.
For gluten-free, use tamari instead of soy sauce.
For soy-free, select a soy-free non-dairy yogurt and use a soy-free soy sauce various, like coconut aminos, or add in extra beneficiant pinch of salt, or add in 1 teaspoon of balsamic vinegar as an alternative.
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