| Prep: 24 hours 20 mins | Cook: 50 mins – 60 mins | Difficulty: Intermediate | Serves: 6 |
| kcal | fat | saturates | carbs |
| 350 | 12g | 6g | 45g |
| sugars | fibre | protein | salt |
| 12g | 15g | 18g | 1.2g |
When the leaves start turning colors and the chill of fall creeps into the air, there’s nothing that warms the soul quite like a bowl of Velvet Bean and Lentil Stew. It’s a hearty, vegetable-based dish that I’ve come to love, not only for its robust flavors but also for its nutrient-rich ingredients and rich African and Southern traditions it represents.
A Taste of Heritage
As a recipe developer with Nigerian roots, I’ve always had a flair for spicing up traditional Southern dishes with a punch of West African flavor. This Velvet Bean and Lentil Stew is one of my favorite ways of expressing that distinctive Afro-Southern fusion. It’s almost like a hearty bowl of African Stew and a comforting Southern Cowboy Beans decided to have a delicious baby.
Nutrition Meets Flavor
But what I love even more about this stew is how wholesome it is. Packed with velvet beans and lentils, it’s a powerhouse of protein and fiber that keeps you satiated for hours. The mix of apples, pears, and aromatic spices like cumin and garam masala gives it a unique, slightly sweet twist, which really complements the earthiness of the beans and veggies.
Sure, it takes a little effort to prepare, but the resulting pot of goodness is worth every bit of it. You’ll be rewarded with a stew that’s warming and hearty, yet light and healthy – the kind you feel good about eating and also serves up a bit of nostalgia with every spoonful.
I love serving this stew with a side of crisp salad for a quick weeknight dinner or a loaf of crusty homemade bread when I have guests over. It never fails to get compliments, and the beautiful thing is, it’s just as delicious the next day – if you’re lucky enough to have leftovers, that is.
So, if you’re looking for a recipe that’s nourishing, flavorful, and steeped in vibrant culture, I’m sure you’ll fall in love with this Velvet Bean and Lentil Stew, just like I did. I can’t wait for you to try it – and I’m so excited to hear what you think!
What You’ll Need
- 1 cup of velvet beans, soaked overnight and drained
- 1 cup of lentils, rinsed
- 2 apples, chopped
- 1 pear, chopped
- 1 carrot, chopped
- 1 cup of onions, chopped
- 2 cloves garlic, minced
- 1/2 cup celery, chopped
- 1 teaspoon cumin powder
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon garam masala powder
- 2 cups of vegetable broth
- 1 can of coconut milk
- 2 teaspoons of olive oil
- Salt to taste
- Pepper to taste
- Fresh coriander leaves, for garnish
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Method
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Step One
Heat olive oil in a pot over medium heat. Add onions and garlic, and sauté until the onions become translucent.
Step Two
Add celery, apples, pear, and carrot to the pot. Cook for about 5 minutes until the fruits and vegetables soften.
Step Three
Add the cumin, turmeric, and garam masala to the pot. Stir well to mix the spices with the other ingredients.
Step Four
Add the velvet beans and lentils to the pot. Stir well to combine everything. Cook for about 2 minutes.
Step Five
Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat and let it simmer until the lentils and velvet beans are cooked.
Step Six
Pour in the coconut milk and season with salt and pepper. Stir well and let it cook for a couple of minutes until everything is well combined and heated through.
Step Seven
Once cooked, garnish the stew with fresh coriander leaves before serving. Enjoy your Velvet Bean and Lentil Stew!
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