| Prep: 15 mins | Cook: 40 mins – 45 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 234 | 7.3g | 1.1g | 32g |
| sugars | fibre | protein | salt |
| 6g | 7.4g | 10.5g | 0.42g |
Oh, the joy of cooking and feasting on a hot, vibrant bowl of Dolichos Beans and Spinach Stew! Trust me, there’s something magical about how the heartiness of beans intertwines with the delicate nature of spinach, all immersed in a robust broth brimming with flavors from my home soil of Texas. Cooking, in itself, is indeed my own form of storytelling, and this particular dish is my story of home, health, and happiness.
The Taste of Home
We all know that our home is a powerful presence in our lives, for it shapes our memories, our values, and our taste buds. For me, this Dolichos Beans and Spinach Stew floats me back to the vivid colors and flavorful aroma of Tex-Mex cuisine that I grew up with. The symphony of spices, particularly coriander and turmeric, echo the flavor profile of my Southern roots. The delicate balance of earthy and fiery, sweet and savory– oh, it’s like a song on my tongue!
Nourished by Nature
But this isn’t just about indulging in nostalgia; it’s also about celebrating health. The combination of dolichos beans, spinach, carrots, tomatoes, and citrusy lemon is nothing short of a nutritious delight. Packed with protein, fiber, vitamins, and antioxidants, this stew is a powerhouse of nutrition. According to Healthline, spinach, in particular, is a superfood. It’s rich in iron, calcium, and vitamins A, C, and K1.
The dolichos beans, also known as hyacinth beans, add a hearty texture to the stew while offering a fair share of health benefits. They are low in cholesterol, rich in dietary fiber, and loaded with essential vitamins and minerals, according to Organic Facts.
A Versatile Comfort
This stew also reminds me of minestrone – an Italian soup made with a variety of vegetables and beans. It’s similarly nutritious and comforting. You could serve our Dolichos Beans and Spinach Stew as a standalone dish or as a side to your preferred protein. Or pair it with a grain of your choice, such as quinoa or brown rice, for a wholesome, balanced meal.
So the next time you’re looking for a comforting, healthy, and flavor-packed dish that speaks to the essence of home, I sincerely hope you’ll consider this recipe. After all, isn’t that what cooking is all about? Creating something delicious that feeds not just our bodies, but also our hearts.
What You’ll Need
- 2 cups of dried Dolichos beans (also called Hyacinth beans)
- 6 cups water
- 3 tablespoons olive oil
- 1 large Onion (diced)
- 4 cloves Garlic (minced)
- 1 teaspoon Salt
- 1/2 teaspoon fresh ground Black Pepper
- 1 teaspoon Turmeric powder
- 1 tablespoon ground Coriander
- 2 medium Tomatoes (diced)
- 2 large Carrots (sliced)
- 4 cups chopped fresh Spinach
- 2 cups Vegetable broth
- 1 tablespoon Lemon Juice
Method
Step One
Start by rinsing your Dolichos beans under cold water to remove any dirt or impurities. Then, put them in a large pot with 6 cups of water. Bring the water to a boil over high heat, reduce the heat to low and let it simmer until the beans are tender. This could take anywhere from 1 to 2 hours.
Step Two
While your beans are simmering, heat 3 tablespoons of olive oil in a separate pot over medium heat. Add your diced onion to the pot and cook until it becomes soft and translucent. This should take about 5 minutes.
Step Three
Add minced garlic, 1 teaspoon of salt, 1/2 teaspoon of fresh ground black pepper, 1 teaspoon of turmeric powder, and 1 tablespoon of ground coriander to the pot. Stir these ingredients well to combine. Cook for another minute, until the garlic becomes fragrant.
Step Four
Now add your diced tomatoes and sliced carrots to the pot. Stir and let these ingredients cook for about 5 minutes, until the tomatoes break down and the carrots start to soften.
Step Five
After your beans have become tender, add them and the water they were cooked in to the pot with your other ingredients. Also add the 4 cups of chopped fresh spinach and the 2 cups of vegetable broth. Stir well, cover the pot, and let it simmer for 20 minutes.
Step Six
Finally, stir in your tablespoon of lemon juice. Taste the stew and adjust the seasoning to your liking with more salt, pepper, or lemon juice. Let it simmer for another couple of minutes so that the flavors can meld together. Now your Dolichos Beans and Spinach Stew is ready to be served. Enjoy!
