Sprout, Bean & Vegetable Stew
Submitted by verkev
A South Indian-inspired sambar stew with Brussels sprouts and green beans simmered in a spiced yellow lentil purée with tamarind, mustard seeds, and fenugreek. Vegan, protein-rich, and served over rice.
YIELD
4 servingsPREP
10 minCOOK
1 hrsREADY
2 hrsThis is sambar with a twist. Brussels sprouts take the place of the usual drumstick or gourd, bringing a slightly bitter, nutty bite that stands up beautifully to the tangy tamarind and warm spice base.
Yellow lentils get simmered with turmeric until they break down into a thick, golden purée. That’s the backbone of the stew, giving it body and protein while the vegetables cook in a separate pan with the aromatics.
The tempering is everything. Hot oil, popping mustard seeds, fenugreek, garlic, and sambar powder, all hitting the pan in quick succession. That sizzle releases the essential oils and toasts the spices, building layers of flavor in seconds. Stir in the lentil purée, finish with fresh coriander, and serve it over steaming rice.
Kitchen Tips
- Stir the lentils often as they thicken. They stick to the bottom of the pot fast once they reach purée stage.
- Have all your tempering ingredients measured and ready before the oil gets hot. Mustard seeds go from popping to burning in seconds.
- Tamarind paste varies in concentration. Start with a tablespoon and adjust the sourness to your taste.
- Halve or quarter the Brussels sprouts so they cook evenly and absorb the spiced lentil sauce.
Ingredients
Directions
Wash lentils.
Put in a large pot with turmeric and 4 cups of water.
Bring to a boil, reduce heat and simmer, partially covered, for 30 minutes.
Add another ¾ cups water and continue to simmer for another Stir often to prevent burning. You should have a stiff puree. Set aside. While lentils are cooking, wash vegetables and dry. Prepare sprouts as you would for any cooking. Heat oil in a deep saucepan and when very hot, add mustard seeds. After 15 seconds, add fenugreek. Then add garlic and sambaar powder. Stir for a moment and add sprouts and beans. Fry the vegetables, turning and tossing them for 2 to 3 minutes. Add tamarind paste, salt and ¼ cup warm water. Reduce heat and cook, covered, for 20 minutes. Add lentils to the vegetables. Cook for another 10 to 15 minutes, or until the vegetables are completely cooked. Stir in coriander and serve with plain cooked rice.
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