Include in Print View:

Sprout, Bean & Vegetable Stew

Sprout, Bean & Vegetable Stew recipe image
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.
Cooking Method: , ,
Cuisine:
Courses:
Difficulty: Advanced
Servings: 4
Calories: 231.0
Dietary: Vegan, Vegetarian
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
  • 1 cups Yellow lentils
  • 3/4 teaspoons Black mustard seeds
  • 1/3 teaspoons Turmeric
  • 1/4 teaspoons Fenugreek seeds
  • 1 lbs Brussels sprouts
  • 2 teaspoons Chopped garlic
  • 1/4 lbs Green beans, sliced
  • 1 tablespoons Sambaar powder
  • 1 tablespoons Tamarind paste
  • 2 teaspoons Salt
  • 3 tablespoons Light vegetable oil
  • 2 tablespoons Coriander leaves, chopped
Directions
  1. 1
    Wash yellow lentils thoroughly under cold water until the water runs clear.
  2. 2
    Place washed lentils in a large pot with turmeric and 4 cups of water.
  3. 3
    Bring the lentils to a boil over high heat, then reduce heat to low.
  4. 4
    Simmer partially covered for 30 minutes, stirring occasionally.
  5. 5
    Add another 3/4 cup of water and continue to simmer for an additional 30 minutes.
  6. 6
    Stir often to prevent the lentils from sticking to the bottom.
  7. 7
    Cook until the lentils have broken down into a stiff, thick puree consistency.
  8. 8
    Remove the lentil puree from heat and set aside.
  9. 9
    While lentils cook, wash Brussels sprouts and green beans thoroughly.
  10. 10
    Trim and prepare Brussels sprouts by removing any tough outer leaves and cutting them if desired.
  11. 11
    Heat light vegetable oil in a deep saucepan over medium-high heat until very hot.
  12. 12
    Add black mustard seeds to the hot oil and wait for them to splutter (about 15 seconds).
  13. 13
    Add fenugreek seeds and stir briefly.
  14. 14
    Add chopped garlic and sambaar powder, stirring constantly for one minute to release aromas.
  15. 15
    Add prepared Brussels sprouts and sliced green beans to the pan.
  16. 16
    Fry the vegetables, turning and tossing them frequently, for 2 to 3 minutes until slightly tenderized.
  17. 17
    Stir in tamarind paste, salt, and 1/4 cup of warm water.
  18. 18
    Reduce heat to low, cover the saucepan, and cook for 20 minutes.
  19. 19
    Uncover and add the prepared lentil puree to the vegetables.
  20. 20
    Cook together for another 10 to 15 minutes, or until vegetables are completely tender.
  21. 21
    Stir in chopped coriander leaves just before serving.
  22. 22
    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.

Keywords: lentil stew, brussels sprouts, green beans, vegan dinner, vegetarian soup, tamarind sauce, sambaar powder, mustard seeds, fenugreek, comfort food, meal prep, healthy stew, indian spices, warm soup, plant based, yellow lentils, garlic, coriander, simmered vegetables, protein rich
Read it online: https://www.chefs-mate.com/recipe/sprout-bean-vegetable-stew/