Creamy Coconut White Bean Stew: A Nutritious, Comforting Meal for Any Season

When it comes to nourishing, plant-based meals that are both satisfying and packed with flavor, this Creamy Coconut White Bean Stew stands out as a true winner. Combining the hearty texture of white beans or chickpeas with the rich, velvety goodness of coconut milk, this stew is elevated by the bold flavors of curry, fresh ginger, and turmeric. Topped with the crunch of pumpkin seeds and a burst of fresh cilantro, this dish is a celebration of wholesome ingredients that are both comforting and deeply satisfying.

The Nutritional Power of White Beans and Coconut Milk

As a nutritionist, I’m always on the lookout for recipes that offer both great taste and exceptional health benefits. This stew is a prime example. White beans, such as cannellini beans, are an excellent source of plant-based protein and fiber, helping to keep you full and energized. They are also rich in essential nutrients like folate, iron, and magnesium, which are crucial for maintaining overall health.

Coconut milk adds a creamy texture and rich flavor to the stew while providing healthy fats that support heart health and enhance the absorption of fat-soluble vitamins. The addition of turmeric and ginger not only gives the dish its beautiful golden hue but also offers anti-inflammatory properties that benefit your immune system and digestion.

Why This Stew is Perfect for Any Occasion

Whether you’re seeking a quick weeknight dinner or a comforting dish to serve on a chilly evening, this Creamy Coconut White Bean Stew fits the bill. It’s incredibly versatile, pairing beautifully with a variety of sides like flatbread, dosa, or rice. The stew can be enjoyed as a hearty main course or as part of a larger meal spread, making it a great option for both solo dinners and gatherings with friends or family.

What’s more, this recipe is perfect for those who are following a plant-based diet or simply looking to incorporate more meatless meals into their routine. It’s naturally gluten-free and can easily be adapted to suit various dietary preferences.

Ingredients You’ll Need

• 15 oz can of white beans, cannellini beans, or chickpeas: These beans are the star of the stew, providing a hearty and protein-rich base. You can also use 1.5 cups of cooked beans if you prefer.
• 1/4 cup shelled pumpkin seeds: Soaked for at least 15 minutes in warm water, these add a delightful crunch and nutty flavor to the stew.
• For the stew:
  • 2 Tbsp cooking oil
  • 1 large onion, chopped
  • 1 green chili, such as Serrano or Indian green chilies, sliced into 1-inch pieces and slit into 4
  • 1 Tbsp curry powder
  • 1/2-inch fresh ginger, sliced
  • 3 cloves garlic
  • 1/2 tsp turmeric
  • 1/4 tsp cayenne
  • 1 tsp salt
  • 1/2 cup coconut milk
  • 1 tsp lemon or lime juice
  • Cilantro, for garnish

How to Make Creamy Coconut White Bean Stew

1. Prepare the Ingredients: If you haven’t already, soak the pumpkin seeds in warm water for at least 15 minutes and set them aside. Drain and rinse the beans if using canned, or measure out 1.5 cups of cooked beans.
2. Sauté the Aromatics: In a large skillet, heat the oil over medium heat. Add the chopped onion, green chili, and curry powder. Sauté until the onion turns golden, about 3 minutes, adding splashes of water as needed to prevent sticking and ensure even browning.
3. Build the Flavor Base: Once the onion is golden, stir in the sliced ginger, minced garlic, turmeric, cayenne, and salt. Cook for another minute, allowing the spices to bloom and release their flavors.
4. Add the Beans and Pumpkin Seeds: Mix in the drained beans and soaked pumpkin seeds, ensuring they are well coated with the spice mixture.
5. Create the Creamy Stew: Pour in the coconut milk and lemon or lime juice. Stir to combine, then cover the pan and let the stew simmer for 6-7 minutes, allowing the flavors to meld together.
6. Finish and Serve: Remove the lid, taste, and adjust the salt as needed. If you prefer a saucier consistency, add a bit more water and simmer for an additional minute. Once done, turn off the heat, garnish with fresh cilantro, and serve the stew hot with flatbread, dosa, or rice.

Tips for Making the Perfect Stew

• Adjust the Heat: If you prefer a milder stew, reduce the amount of green chili or cayenne. For more spice, feel free to add an extra pinch of cayenne or a dash of hot sauce.
• Use Fresh Herbs: Garnishing with fresh cilantro adds a burst of color and a refreshing flavor that complements the rich coconut milk. If cilantro isn’t your favorite, you can substitute it with fresh parsley or even a sprinkle of chopped mint.
• Make it Ahead: This stew tastes even better the next day as the flavors continue to develop. Simply store any leftovers in an airtight container in the refrigerator for up to three days.

This Creamy Coconut White Bean Stew is a comforting, nutrient-dense dish that’s perfect for any season. Whether you’re enjoying it on a chilly winter evening or as a light, satisfying meal in the warmer months, this stew delivers both flavor and nourishment. Pair it with your favorite side and enjoy a plant-based meal that’s as delicious as it is healthy.

Creamy Coconut White Bean Stew: A Nutritious, Comforting Meal for Any Season

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Course: Main Course, Side Dish

Cuisine: American, Indian

Keyword: bean stew, white beans recipe,, protein rich stew, stew, vegan recipe

Servings: 4

Author: Elena Merklin

Cost: $2

Ingredients

• 2 Tbsp cooking oil
• 15 oz can white beans, cannellini beans, or chickpeas, washed and drained (or 1.5 cups cooked beans)
• 1/4 cup shelled pumpkin seeds, soaked for at least 15 minutes in warm water
• 1 onion, chopped
• 1 green chili, such as Serrano or Indian green chilies, sliced into 1-inch pieces and slit into 4
• 1 Tbsp curry powder
• 1/2-inch fresh ginger, sliced
• 3 cloves garlic, minced
• 1/2 tsp turmeric powder
• 1/4 tsp cayenne
• 1 tsp salt
• 1/2 cup coconut milk
• 1 tsp lemon or lime juice
• Cilantro, for garnish

Instructions

• Soak the pumpkin seeds if you haven’t already and set them aside. Drain the beans and set them aside (you can also use 1.5 cups of cooked beans of your choice).
• Heat the oil in a large skillet over medium heat. Add the onion, green chili, and curry powder. Cook until the onion is golden, about 3 minutes, adding splashes of water as needed to help the onion brown evenly.
• Once the onion is golden, add the ginger, garlic, turmeric, cayenne, and salt. Mix well and cook for one minute.
• Add the drained beans and soaked pumpkin seeds. Mix well.
• Add the coconut milk and lemon juice, then cover the pan. Cook for 6-7 minutes.
• Remove the lid and adjust the salt to taste. Add more water if you prefer a saucier stew. Simmer for one more minute, then switch off the heat.
• Garnish with cilantro and serve with flatbread, dosa, or rice.

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