This comforting stew offers a delightful fusion of textures and flavors, perfect for a cozy evening meal. The base of soft, simmered yellow lentils provides a creamy foundation, while Brussels sprouts and green beans add a satisfying crunch and fresh earthiness. Infused with warm spices like mustard seeds, fenugreek, and sambaar powder, the dish delivers a robust, savory depth balanced by the tangy brightness of tamarind paste. It is an excellent choice for vegans and vegetarians seeking a nutritious, protein-rich dinner. Ideal for meal prep, this stew tastes even better the next day as the flavors meld together. Serve it hot over a bed of plain rice for a complete, wholesome experience that feels both rustic and refined.
Sprout, Bean & Vegetable Stew
Description
This comforting stew offers a delightful fusion of textures and flavors, perfect for a cozy evening meal. The base of soft, simmered yellow lentils provides a creamy foundation, while Brussels sprouts and green beans add a satisfying crunch and fresh earthiness. Infused with warm spices like mustard seeds, fenugreek, and sambaar powder, the dish delivers a robust, savory depth balanced by the tangy brightness of tamarind paste. It is an excellent choice for vegans and vegetarians seeking a nutritious, protein-rich dinner. Ideal for meal prep, this stew tastes even better the next day as the flavors meld together. Serve it hot over a bed of plain rice for a complete, wholesome experience that feels both rustic and refined.Ingredients
Directions
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Wash yellow lentils thoroughly under cold water until the water runs clear.
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Place washed lentils in a large pot with turmeric and 4 cups of water.
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Bring the lentils to a boil over high heat, then reduce heat to low.
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Simmer partially covered for 30 minutes, stirring occasionally.
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Add another 3/4 cup of water and continue to simmer for an additional 30 minutes.
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Stir often to prevent the lentils from sticking to the bottom.
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Cook until the lentils have broken down into a stiff, thick puree consistency.
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Remove the lentil puree from heat and set aside.
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While lentils cook, wash Brussels sprouts and green beans thoroughly.
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Trim and prepare Brussels sprouts by removing any tough outer leaves and cutting them if desired.
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Heat light vegetable oil in a deep saucepan over medium-high heat until very hot.
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Add black mustard seeds to the hot oil and wait for them to splutter (about 15 seconds).
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Add fenugreek seeds and stir briefly.
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Add chopped garlic and sambaar powder, stirring constantly for one minute to release aromas.
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Add prepared Brussels sprouts and sliced green beans to the pan.
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Fry the vegetables, turning and tossing them frequently, for 2 to 3 minutes until slightly tenderized.
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Stir in tamarind paste, salt, and 1/4 cup of warm water.
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Reduce heat to low, cover the saucepan, and cook for 20 minutes.
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Uncover and add the prepared lentil puree to the vegetables.
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Cook together for another 10 to 15 minutes, or until vegetables are completely tender.
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Stir in chopped coriander leaves just before serving.
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Serve hot with plain cooked rice.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 231.0kcal
- % Daily Value *
- Total Fat 11.9g19%
- Saturated Fat 1.9g10%
- Cholesterol 0.0mg0%
- Sodium 55.5mg3%
- Total Carbohydrate 25.2g9%
- Dietary Fiber 10.3g42%
- Sugars 4.9g
- Protein 10.0g20%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Source: Julie Sahni, "Classic Indian Cooking"
Storage: This stew keeps well in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of water if the consistency becomes too thick.
Substitutions: If tamarind paste is unavailable, you can substitute with lemon juice or a mild vinegar for acidity, though the flavor profile will differ slightly.
Tip: Ensure the lentils are cooked to a puree consistency before combining with vegetables to ensure the stew has a cohesive, hearty texture.
