Seven bean and vegetable stew

This dish is rich in protein and spices. The different beans and lentils in this dish are a protein boost for the vegetarian diet. Tasty and healthy in one shot. 

This is a North Indian version of  the South Indian ‘Kootu’. Serve it with rotis or plain rice.

OR you could also serve this as a gorgeous stew with some crusty bread to mop it up.

Ingredients:

To be soaked overnight:

  1. Whole urad or whole moong – 1 tbsp.
  2. Garbanzo beans/ Kabuli chana – 1 tbsp.
  3. Brown Chana – 1 tbsp.
  4. Pinto beans – 1 tbsp.
  5. Whole brown lentils – 1 tbsp.
  6. Black-eyed peas – 1 tbsp.
  7. Split peas – 1 tbsp.

Vegetables:

  1. Cauliflower florets – 6 cups.
  2. Chopped carrots – 2 cups
  3. Green beans – 1 cup
  4. Zucchini – 1, roughly chopped
  5. Onions – 2
  6. Tomatoes – 2
  7. Vegetable oil – 1 tbsp.
  8. Salt to taste.

To be ground to a paste:

  1. Garlic – 2 cloves
  2. Red chillies  – 2
  3. Coriander seeds – 1 tbsp.
  4. Cinnamon – 2 sticks
  5. Cardamom –  5 cloves
  6. Cumin seeds – 2 tbsp.
  7. Khus-khus (white poppy seeds, available in most Indian/Pakistani grocery stores) – 1 tbsp.
  8. Fresh coconut – 2 tbsp.
  9. Ginger – 1 inch

Method:

  1. Soak the beans and pulses together for at least 6 hours. Overnight is best.
  2. Throw away the water it has been soaking in and add enough fresh water to cover it by at least 1 inch.
  3. Pressure cook till soft. If you don’t have a pressure cooker, use a large heavy pot and boil the beans till soft.
  4. Boil all the vegetables till half-done.
  5. Grind all the ingredients in the “To be ground to a paste” list.
  6. Roughly chop the onions and finely chop the tomatoes.
  7. Heat a big pan and add 1 tbsp. oil to it. Add 1/2 tsp of mustard seeds, and when they crackle, add 1/2 tsp cumin seeds.
  8. Add the chopped onions and sauté till they turn a golden-brown.
  9. Add the spice paste and fry for another 4 minutes.
  10. Add the beans and salt to taste. Bring to a boil and let it cook together for 5 minutes.
  11. Add the semi-cooked vegetables and the chopped tomatoes. Check the stew for salt.
  12. Cook together for at least 10 minutes more.

Serve hot, decorated with chopped coriander or curry leaves.

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2 thoughts on “Seven bean and vegetable stew

  1. Anita, this turned out so good! Thank you! My family loves dishes with a variety of veggies. Yesterday a friend and I were discussing about increasing protein (w/o tofu) in our vegetarian diet/dishes. Then I saw your post. Good timing for me. Loved the combination of mustard and cumin in the ‘vaghaar’ and the garbanzo mixed with the other pulses-lentils. Never have used garbanzo in this manner. Very nice recipe Anita.

    Liked by 1 person

  2. Thank you so much Priya! Yes, protein in a vegetarian diet is difficult to come by. And both my kids are totally against the South Indian “kootu”. This was a huge hit in my family too!

    Like

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