Kerala-style spicy white bean stew. This South Indian bean & pumpkin seed stew is hearty & full of flavorful spices in a thick wealthy sauce. Gluten-free, Nutfree soyfree option.
Table of Contents
This isn’t your typical spicy white bean stew. It’s inspired by the delicious chicken chili roast or ghee roast recipes from the cuisine of the Indian state of Kerala. I make a less complicated adapted sauce which still packs a deep and sophisticated flavor punch and as a substitute of vegan chicken or tofu, I add some white beans and pumpkin seeds!
I actually have a tempeh chili roast on the blog which is inspired by the chicken chili roast. I got that recipe from a friend of mine.
For this variation, I used beans and pumpkin seeds for texture. This stew is mind-blowing!
This stew is can get quite spicy hot, so just add black pepper, cayenne, and green chili to preference. Serve with Naan or rice, or dosa/ idli.
Why You’ll Love Spicy White Bean Stew
- hearty and flavorful with loads of spice
- amazing texture from the beans and pumpkin seeds
- nut-free, gluten-free, and soy-free options
More 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
Calories: 239kcal
Ingredients
- 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 a minimum of quarter-hour in warm water
For the spices:
- 1 teaspoon fennel seeds
- 2 teaspoons whole 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 more onion
- 2 green chilies corresponding to Serrano or Indian green chilies, sliced into 1 inch after which slit julienned or slit into 4
- 10 curry leaves , fresh 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 less for less heat
- 1 tablespoon soy sauce or use tamari for gluten-free
- 1/2 teaspoon salt
- 1/2 cup (118.29 ml) or more water
- 1 teaspoon lemon or lime juice
- 2 tablespoons non-dairy yogurt
- cilantro for garnish
Instructions
-
Soak your pumpkin seeds in case you haven’t already and set them aside. Drain the beans and put aside (you can even use 1.5 cups of cooked beans of alternative).
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Dry toast the spices: Heat a small skillet over medium heat. Add the fennel seeds, coriander seeds, and black peppercorns and toast until the fennel seeds change color. Then add them to a spice grinder or coffee grinder and grind them until a rough powder forms. And put aside.
Make the stew.
-
Heat the oil in a big skillet over medium heat. Add the onion, shallots, green chilies, curry leaves, and an excellent pinch of salt, and cook until the onion is golden.
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Add splashes of water in between to assist the onion brown evenly. Once the onion is golden add the ginger-garlic paste, turmeric, cayenne, and soy sauce and blend in. Cook for a minute then add the drained beans, pumpkin seeds, ground spice mix from above, and salt and blend in.
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Add the water and lemon juice and canopy the pan. Cook for 8-10 minutes. Then remove the lid and add the non-dairy yogurt and stir. Taste and adjust salt and flavor. Add more water for more sauce if needed. Simmer for a minute and switch off the warmth. Garnish with some cilantro and serve with flatbread, dosa, rice, idli, or artisan or sourdough bread.
Notes
Protein subs: You can too add tofu or vegan chicken. Crisp up 14 ounces of tofu in a skillet after which add it to the sauce. Or use some vegan chicken substitute. Crisp it up in a separate skillet before adding it to the sauce after which simmer for a couple of minutes.
Nut-free, be sure that 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 alternative, like coconut aminos, or add in additional generous pinch of salt, or add in 1 teaspoon of balsamic vinegar as a substitute.
No onion garlic: use zucchini or summer squash as a substitute of onion. Omit the garlic.
Nutrition
Nutrition Facts
Kerala White Bean Stew
Amount Per Serving
Calories 239
Calories from Fat 45
% Each day Value*
Fat 5g8%
Saturated Fat 1g6%
Sodium 524mg23%
Potassium 786mg22%
Carbohydrates 37g12%
Fiber 10g42%
Sugar 5g6%
Protein 13g26%
Vitamin A 202IU4%
Vitamin C 59mg72%
Calcium 149mg15%
Iron 5mg28%
* Percent Each day Values are based on a 2000 calorie weight loss plan.
Ingredients and Substitutions
- white beans – You can too use cannellini beans or chickpeas. Use canned or cooked beans, drained.
- pumpkin seeds – Soak these in warm water to melt them.
- spices – Toasted fennel, coriander seeds, and black peppercorns bring flavor and a few heat to this stew. Afterward, you’ll add turmeric and cayenne to layer on much more flavor and warmth. You may reduce or omit the cayenne for less spicy.
- oil – To saute.
- onion and shallot – You need to use all onions, if needed.
- green chilies – Layering on that heat with some chilies! Use less for less spicy or replace it with an equivalent amount of green bell pepper.
- curry leaves – This whole spice has a fancy flavor with a bit of citrusy edge that’s amazing on this stew!
- ginger-garlic paste – Adds much more amazing flavor!
- soy sauce – Adds saltiness and umami. Use tamari for gluten-free or coconut aminos for soy-free.
- lemon or lime juice – Brings an acidic flavor that brings out the citrusy taste of the curry leaves.
- non-dairy yogurt – Adds a bit of creaminess and more tang.
- garnish – Sprinkle on fresh cilantro for color and freshness.
Suggestions
- While the pumpkin seeds soak, prep the remaining of your ingredients, so that you’ll be able to cook once they’re done soaking.
- Stir the entire spices often while toasting, so that they don’t burn.
- You may adjust the warmth on this dish easily by reducing or omitting the black peppercorns, green chilies, and cayenne.
Tips on how to Make Kerala White Bean Stew
Soak your pumpkin seeds in case you haven’t already and set them aside. Drain the beans and put aside (you can even use 1.5 cups of cooked beans of alternative).
Dry toast the spices: Heat a small skillet over medium heat. Add the fennel seeds, coriander seeds, and black peppercorns and toast until the fennel seeds change color.
Then add them to a spice grinder or coffee grinder and grind them until a rough powder forms. Put aside.
Now, it’s time to make the stew!
Heat the oil in a big skillet over medium heat. Add the onion, shallots, green chilies, curry leaves, and an excellent pinch of salt, and cook until the onion is golden.
Add splashes of water in between to assist the onion brown evenly. Once the onion is golden add the ginger-garlic paste, turmeric, cayenne, and soy sauce and blend in.
Cook for a minute then add the drained beans, pumpkin seeds, ground spices, and salt and blend in.
Add the water and lemon juice and canopy the pan. Cook for eight to 10 minutes. Then remove the lid and add the non-dairy yogurt and stir.
Taste and adjust salt and flavor. Add more water for more sauce if needed. Simmer for a minute and switch off the warmth.
Garnish with some cilantro and serve with flatbread, dosa, rice, idli, or simply artisan or sourdough bread.
Ceaselessly Asked Questions
To scale back the warmth only use only 2 black peppercorns, omit the cayenne, reduce the green chili, or use (1/4 cup) green bell pepper as a substitute.
For nut-free, be sure that you utilize 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 alternative, like coconut aminos, or add in additional generous pinch of salt, or add in 1 teaspoon of balsamic vinegar as a substitute.
