This comforting Sprout and Bean Stew blends the earthy richness of yellow lentils with the vibrant crunch of Brussels sprouts and green beans. Infused with warm spices like turmeric, fenugreek, and sambaar powder, it delivers a deeply savory and aromatic flavor profile. The tamarind paste adds a subtle tang that balances the spices perfectly. Ideal for a cozy weeknight dinner or a satisfying vegan meal prep option, this stew is both nutritious and filling.
Sprout, Bean & Vegetable Stew
Description
This comforting Sprout and Bean Stew blends the earthy richness of yellow lentils with the vibrant crunch of Brussels sprouts and green beans. Infused with warm spices like turmeric, fenugreek, and sambaar powder, it delivers a deeply savory and aromatic flavor profile. The tamarind paste adds a subtle tang that balances the spices perfectly. Ideal for a cozy weeknight dinner or a satisfying vegan meal prep option, this stew is both nutritious and filling.Ingredients
Directions
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Rinse the yellow lentils thoroughly under cold water until the water runs clear.
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Place the rinsed lentils in a large pot with turmeric and 4 cups of water.
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Bring the mixture to a boil, then reduce heat to low, cover partially, and simmer for 30 minutes.
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Add another 3/4 cup of water and continue simmering for another 30 minutes, stirring occasionally to prevent sticking.
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Cook until the lentils break down into a stiff, thick puree consistency. Set aside.
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While lentils cook, wash and dry the Brussels sprouts and green beans. Trim and quarter the sprouts; slice the green beans if not already done.
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Heat vegetable oil in a deep saucepan over medium-high heat until very hot.
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Add mustard seeds and cook for about 15 seconds until they begin to splutter.
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Add fenugreek seeds and stir for a few seconds until fragrant.
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Add chopped garlic and sambaar powder, stirring constantly for about 30 seconds to toast the spices without burning.
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Add the prepared Brussels sprouts and green beans to the pan.
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Fry the vegetables, tossing frequently, for 2 to 3 minutes until slightly tender-crisp.
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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 pan, and cook for 20 minutes until vegetables are tender.
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Add the cooked lentil puree to the vegetable mixture.
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Stir well to combine and cook uncovered for another 10 to 15 minutes, allowing flavors to meld and vegetables to fully cook.
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Stir in chopped coriander leaves just before serving.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 274.7kcal
- % Daily Value *
- Total Fat 13.4g21%
- Saturated Fat 2.1g11%
- Cholesterol 0.0mg0%
- Sodium 981.6mg41%
- Total Carbohydrate 34.1g12%
- Dietary Fiber 13.5g54%
- Sugars 8.7g
- Protein 11.2g23%
* 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
Serve hot with plain cooked rice, quinoa, or Indian flatbreads like roti or naan for a complete meal.
Storage: Allow the stew to cool completely before transferring to an airtight container. It can be refrigerated for up to 3-4 days or frozen for up to 3 months. Reheat gently on the stovetop, adding a splash of water if it has thickened too much.
Variations: You can substitute Brussels sprouts with broccoli florets or cauliflower. For extra protein, add a can of drained chickpeas or kidney beans during the final 10 minutes of cooking.
Tip: If your tamarind paste is very thick, mix it with a little warm water before adding it to the pan to ensure even distribution of flavor.
Spice adjustment: If you prefer a milder flavor, reduce the amount of sambaar powder or omit the fenugreek seeds. For more heat, add a pinch of red chili powder along with the garlic.
