Introduction

This Spicy Lentil Bean Stew is a warm, comforting dish bursting with rich and fragrant spices. Naturally gluten-free, soy-free, and nut-free, it’s perfect for anyone looking for a hearty, flavorful vegan meal. Simmered lentils and beans meld beautifully with coconut milk and vibrant spices for a satisfying stew.

A close-up view of a single thick layer of reddish-brown stew in a white pan, with visible small white beans and chopped green herbs scattered evenly across the surface. The stew has a rich, slightly oily texture with some darker brown spots from spices or cooking marks, and the green herbs provide a fresh, contrasting touch on top. The pan is set against a dark, blurred background. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 teaspoon black pepper
2 teaspoons Kashmiri chili powder, or paprika
½ teaspoon ground cardamom
¼ teaspoon ground cinnamon (scant measure)
⅛ teaspoon ground clove
Optional: 2 teaspoons ground coriander
Optional: 1 teaspoon garam masala or curry powder
2 teaspoons oil
1½ cups chopped onion
1 bay leaf
1 black cardamom pod, partially opened (optional)
¼ teaspoon crushed fennel seeds
2 tablespoons ginger-garlic paste (or 5 cloves garlic minced and ½ inch ginger minced)
1 cup chopped tomato or ½ cup tomato purée or Passata
½ teaspoon salt, divided
15 oz can full-fat coconut milk
1½ cups water or stock
¼ to ⅓ cup split red lentils
15 oz can white beans, drained, or 1½ cups cooked white beans (cannellini, great northern, or chickpeas)
½ cup frozen spinach, thawed, or 2 oz fresh chopped spinach
Cilantro, lemon juice, red pepper flakes, for garnish
Non-dairy cream or yogurt, for garnish (optional)

Instructions

Step 1: In a small bowl, combine all the spice mix ingredients along with any optional spices. Set this blend aside.
Step 2: Heat oil in a large skillet over medium-high heat. Add chopped onion and a generous pinch of salt. Cook, stirring, until onions turn translucent, about 3 minutes.
Step 3: Add bay leaf, black cardamom pod, and crushed fennel seeds. Cook for another 3 to 4 minutes, adding a splash of water to help onions cook evenly.
Step 4: When onions start to turn golden, stir in about ¾ of the spice mix with a splash of water to prevent burning. Cook for 10 to 15 seconds, then reduce heat to medium.
Step 5: Mix in ginger-garlic paste, chopped tomato (or purée), and another splash of water. Cook for 3 to 5 minutes, stirring frequently and pressing tomatoes to break them down until they become jammy.
Step 6: When the mixture leaves the sides of the pan and an oily sheen appears on top, stir in coconut milk, water or stock, and remaining salt. Add lentils and white beans, stirring to combine.
Step 7: Partially cover and simmer for 12 to 15 minutes, checking at 12 minutes for doneness. Continue cooking until lentils are tender.
Step 8: Remove lid, fold in spinach, and cook for 1 more minute. Taste and adjust salt and flavor. Add a splash of lemon juice and ¼ teaspoon or more of sugar or maple syrup if needed to balance savoriness and heat.
Step 9: Turn off heat and sprinkle remaining spice blend over the stew. Garnish with cilantro, additional lemon juice, red pepper flakes, and optional non-dairy cream or yogurt.
Step 10: Serve hot with sourdough, garlic bread, naan, flatbread, rice, quinoa, baked potatoes, or cauliflower steaks.

Tips & Variations

Use paprika instead of Kashmiri chili powder for milder heat and a vibrant color.
Add a splash of coconut cream for an even richer, creamier texture.
Replace white beans with chickpeas for a slightly different flavor and texture.
For extra depth, toast the spices lightly before mixing with the onions.
Adjust the chili powder to your preferred spice level, less for mild, more for heat lovers.

Storage

Store the stew in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of water or stock to loosen the consistency if it has thickened. This stew also freezes well; thaw completely before reheating.

How to Serve

A close-up view of a white bowl filled with a thick, brown bean stew that has visible white beans and green herb pieces scattered throughout. Part of the stew is scooped out, showing a smooth, saucy texture mixed with small chunks and finely chopped greens. A woman's hand holds a triangular piece of soft white bread dipped into the stew, with the stew thickly coating the bread's surface. The background has a white marbled texture. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this stew without coconut milk?

You can substitute coconut milk with another non-dairy milk such as cashew or oat milk, but coconut milk adds a unique richness and slight sweetness that complements the spices best.

Is this stew suitable for meal prep?

Yes, this stew holds up well in the fridge and reheats easily, making it perfect for meal prep or batch cooking. Just keep garnishes fresh to add at serving time.