Mixed Bean Indian Stew


Visit the Indian Food Glossary for information on the ingredients in this recipe
Legumes are an important source of proteins for vegetarians, especially when combined or served alongside with grains, and give the body that needed boost of fibre. It is a shame that so many vegetarians and vegans rely on unfermented soy products and pasta. If you miss hotdogs and burgers, well maybe you should keep on eating the real thing instead of buying the processed alternatives that sort of taste like meat but pretty much contain only empty calories and additives. Not that wieners and greasy burgers are a good choice to include in your diet in the first place. Pasta is a good source of complex carbohydrates, but it should not be the mainstay of your diet either. We need to eat a variety of foods, including not only beans and grains, but fruits and vegetables as well. On my blog you will find lots of Indian vegetarian recipes that will nourish you and satisfy your palate. I am a versatile cook, and even if you don't enjoy Indian food there are plenty of other recipes that can grace your table.

Mixed bean Indian Stew with spices

This Indian-style stew contains a variety of legumes and, served along with rice or any Indian flatbread, is most satisfying indeed. I like my Indian dishes hot, and if you do too you may want to add a wee bit of fire paste to the pot near the end of the cooking time. Serve with some yogurt to temper the heat if desired.

This is my contribution to this month's No Croutons Required. To celebrate my birthday month, I am asking for spicy soups or salads along with menu suggestions. I will accept entries until the 20th of this month.

Mixed Bean Indian StewMixed Bean Indian Stew
Recipe by
Cuisine: Indian
Published on March 16, 2012

A rich, dark and earthy, and filling spicy curry using a mix of beans for a contrast of tastes and textures

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Beans/Dals:
  • 1/4 cup dried black chickpeas
  • 1/4 cup dried yellow chickpeas
  • 1/4 cup dried red kidney beans
  • 1/4 cup dried whole mung beans
  • 1/4 cup dried split skinless urad dal
Paste:
    Indian paste
  • 1 small onion, chopped
  • 1 clove garlic, minced
  • 1-inch piece fresh ginger, peeled and chopped
  • 1 jalapeño, seeded and chopped
  • 8 - 10 whole cloves
  • 6 - 8 dried whole red chilies
  • 6-inch cinnamon stick, broken into pieces
  • 1 teaspoon turmeric
  • 1 teaspoon ground cumin
  • 1/2 teaspoon cayenne
Sauce:
  • 2 tablespoons ghee, butter or oil
  • 1 small tomato, seeded and finely chopped
  • handful of dried curry leaves
  • 1/4 teaspoon asafoetida
  • 2 teaspoons sea salt
  • 1/2 cup coconut milk
Garnish:
  • 2 tablespoons fresh parsley or coriander, chopped
Instructions:
  • Rinse the beans well and soak overnight with enough water to cover. Drain and transfer to a large pot along with 3 1/4 cups of water. Bring to a boil, reduce the heat to medium-low, cover and simmer until the beans are tender, about 1 hour.

  • In a blender (I used my magic bullet), combine the onion, garlic, ginger, jalapeño, cloves, dried chilies, cinnamon, turmeric, cumin and cayenne. Blend until you have a smooth paste.

  • In a medium-sized skillet or saucepan, heat the ghee (or butter or oil) over medium heat. When hot, add the paste to the pan and stir and fry for 5 minutes. Now add the tomato, curry leaves, asafoetida and salt. Cook for another 8 - 10 minutes, stirring often. Add the cooked sauce to the beans, along with the coconut milk and simmer for another 20 minutes, adding more water if necessary to reach your desired consistency.

  • Garnish with parsley or coriander and serve hot.

Makes 6 - 8 servings
Indian mixed bean curry

More Indian legume recipes you are sure to enjoy from Lisa's Vegetarian Kitchen:
Chickpea Vindaloo
Dal Kootu
Mung Bean Paneer
Spicy Mung Bean Soup with Coconut Milk

On the top of the reading stack: cookbooks

Audio Accompaniment: Mutek stuff

3 comments:

Rosh said...

Very nutritious and healthy Lisa. Love the idea of combining different legumes...some rice, curd and pickle and you are good to go...yummy!

hemalata said...

Yummy stew looks so healthy n delicious.

bellini said...

My dad who has always been a vegetarian eats plenty of beans, mind you they are sadly usually from a can.