Western Indian-Inspired White Bean Sweet Potato Stew
This white bean stew has an Indian food twist that makes it SO flavorful! A creamy stew with sweet potatoes and mustard seed, curry leaf chili oil is hearty and satisfying dinner. (gluten-free, soy-free, nut-free option)
Servings: 4
Ingredients
For the White Bean Stew
- 2 teaspoons oil
- 1 cup chopped red onion chopped small
- 1/2 teaspoon salt divided
- 1 tablespoon ginger garlic paste or use 4 cloves minced garlic and 1/2” ginger, minced
- 1/2 to 1 teaspoon garam masala
- 1/2 teaspoon black pepper
- 1/4 teaspoon crushed fennel seeds
- 1 teaspoon Kashmiri chili powder
- 2 cups chopped tomato chopped small
- 1 1/2 cups water or stock
- 1 1/2 cups chopped sweet potato chopped small
- 15 ounce can white beans such as cannellini beans, northern beans, navy beans, butter beans, or chickpeas, or use 1 1/2 cups cooked beans of choice
- 1/4 cup non-dairy yogurt or non-dairy cream. See notes.
- 3 ounces fresh or frozen spinach
For the Spiced Oil
- 2 teaspoons oil
- 1 teaspoon mustard seeds
- 2 dried red chilies stems removed, such as cayenne, Indian chili, Thai chili, or use California red for less heat. Or use about 1 teaspoon crushed pepper.
- 10 to 12 fresh curry leaves or use dried
- 1/2 teaspoon Kashmiri chili powder
For Garnish
- 2 tablespoons chopped roasted peanuts or more, to taste. Use hemp seeds or other toasted seeds for nut-free.
- chopped cilantro
- lemon juice
Instructions
Make the curry.
- Heat a large skillet over medium heat, and add the oil. Once the oil is hot, add the onion and 1/4 teaspoon of the salt, and cook until the onion is starting to turn translucent, about 5 to 7 minutes. If the pan is drying out too much, add a splash of water in between to help the onion cook.
- Mix in a splash of water and the ginger garlic paste. If using minced ginger and garlic instead, add them to the onion and cook for 1 minute before adding the spices. If using ginger garlic paste, cook it for about 15 seconds.
- Mix in the garam masala, black pepper, crushed fennel seeds, Kashmiri chili powder, and a splash of water. Cook for a few seconds, then add the chopped tomato and the remaining 1/4 teaspoon of salt. Cook the tomatoes until they are jammy, about 5 to 6 minutes, pressing the larger pieces to help them break down, adding splashes of water, if the pan dries out
- Add the water or stock, white beans, chopped sweet potato, and a dash more of salt. Mix, cover with a lid, and cook for 10 to 12 minutes, or until the sweet potatoes are cooked to preference.
- Open the lid, and check a few pieces of the sweet potato for doneness. If they’re cooked to preference, mix in the non-dairy yogurt and the spinach. Adjust the consistency, adding some water, if the stew is getting too thick.
- Bring to a boil, and simmer for 1 to 2 minutes until the spinach is wilted. Switch off the heat, add a splash of lemon juice, then taste and adjust the flavor by adding more salt or heat, if needed.
Meanwhile, make the spiced oil.
- Heat a small skillet over medium heat, and add the oil. Check the oil temperature by adding a few mustard seeds. If they sizzle, the oil is ready. If they pop out immediately, the oil is too hot, so remove from heat for a few seconds and reduce to medium low before continuing.
- Add the mustard seeds and let them sizzle and just start to pop. Then, add the dried red chilies, breaking off the stems and optionally breaking them in half for more heat. Once the chilies puff up, reduce the heat to low and add the curry leaves carefully, because they will sputter. After a few seconds, switch off the heat and mix in the Kashmiri chili powder. Immediately pour this spiced oil all over the stew. You will get a nice sizzle. Swirl the spiced oil lightly into the stew.
- Sprinkle the chopped roasted peanuts (or toasted seeds of choice) all over. If they are not roasted, roast them in a separate skillet until toasty before chopping. Add chopped cilantro or fresh herbs of choice. You can also drizzle some non-dairy yogurt or non-dairy cream on top. Serve this delicious stew with some flatbread, naan, sourdough, garlic bread, or with roasted veggies, baked potatoes, or over rice or quinoa.
Video
Notes
This white bean stew is gluten-free and soy-free. For nut-free, omit the peanuts and use hemp seeds, sunflower seeds, or other crunchy seeds of choice.
For additional protein, sprinkle some hemp seeds before serving, and serve with multigrain flatbread or over quinoa.
For an Italian flavor stew, omit the spices except the fennel seeds. Add in 1 teaspoon dried oregano and dried basil and some chopped sun-dried tomato into the stew while cooking. Instead of the Indian spiced oil, make a garlic spiced oil by cooking sliced garlic over medium low heat in the oil. Once the garlic is golden, add fresh basil, and mix in, then pour this over the stew and lightly mix. The crisp garlic and basil add an amazing flavor to the stew!
For a Cajun version, omit the spices and add Cajun blend, paprika, and oregano into the stew and top with cilantro and seeds of choice and enjoy.
Nutrition
Calories: 292kcal | Carbohydrates: 46g | Protein: 14g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 387mg | Potassium: 1103mg | Fiber: 10g | Sugar: 8g | Vitamin A: 10629IU | Vitamin C: 50mg | Calcium: 174mg | Iron: 5mg