I like to make lentil stews for lunch, but suddenly my 5-year-old got tired of lentils and asked for a meal made of beans. So I did.
ADD IN THE BEGINNING
- 2 tbsps. dried onion
- 1 tsp. dried garlic
- ½ tsp. turmeric
- ½ tsp. cumin seeds, crushed
- 1 tsp. mustard seeds, crushed
- 1 celery stalk, chopped
- 1 medium carrot, chopped
- 2 small potatoes, cut into smaller cubes
- 1 tsp. vegetable broth powder or Himalayan salt to taste
ADD IN THE MIDDLE
- ½ can sweet corn (of a 285g, 10oz can), rinsed and drained
- 1 can unsalted chickpeas, rinsed and drained
- 1 can unsalted red beans, rinsed and drained
ADD AT THE END
- A handful of fresh flat leaf parsley, chopped
- Black pepper or cayenne pepper
- 2 tbsps. coconut milk
- Onion greens
- 1 tbsp. nutritional yeast per serving
- Throw the ingredients listed in the first table into a small pot. Add enough water to cover the veggies. Bring to boil, stir and simmer covered for 8 minutes.
- Take a plate and smash about 1/3 of chickpeas with fork.
- When the 8 minutes is up, add rinsed and drained corn, whole and smashed chickpeas and red beans. Mix well. Bring to boil and simmer for another 5 minutes. Add a bit of water if necessary.
- When the stew is done, mix in pepper of your choice, coconut milk and chopped parsley.
- Garnish with onion greens and nutritional yeast.
- Eat as is, fill tortillas or put on a slice of whole grain bread.
- Method: Boiling
Keywords: chickpea-red bean stew