HEALTHY 5 BEAN STEW (VEGAN) FOR ALL SEASONS

canned tomatoes

🥗Healthier: fresh tomatoes

💰Cheaper: crushed tomatoes

Fresh tomatoes can enhance flavor, while crushed tomatoes are often more affordable.

vegetable broth

🥗Healthier: homemade vegetable broth

💰Cheaper: water

Water can be a budget-friendly base, while homemade broth adds depth.

Soak the beans overnight in a lot of water with a tablespoon of salt.

The next morning, discard the soaking water and rinse the beans with fresh water.

Place the beans in a pressure cooker with a teaspoon of salt and 4-5 cups of hot water; lid on and pressure cook for 20 minutes (or 25 minutes in an instant pot).

After cooking, release the pressure naturally before opening the lid.

Heat 3 tablespoons of oil in a pan over medium heat, then lower to low heat and add a teaspoon of cumin seeds.

Fry the cumin seeds until they crackle, being careful not to burn them.

Add chopped onions and fry on medium-high heat until they turn golden, without browning too much.

Add garlic and fry for about 2 minutes.

If using, add fennel and fry everything for 2-3 minutes on medium-high heat.

Lower the heat and add a splash of water to prevent spices from burning.

Add turmeric powder, red chili powder, and ground coriander; fry the spices on low heat for a few seconds.

Add canned tomatoes and a sprinkle of salt; fry on medium-high heat and cover for about 2 minutes to soften the tomatoes.

Add diced pumpkin, carrots, acorn squash, and sweet potatoes; sprinkle with salt and sauté on high heat for 6-7 minutes until moisture dries up.

Add the cooked beans to the pot and mash them slightly with the back of a spoon to thicken the gravy, but do not mash completely.

Add more salt to taste and optional whole red chilies for flavor.

Cover and cook on low heat until the vegetables are tender, checking occasionally to avoid mushiness.

Add a sprinkle of sugar to balance flavors, if desired.

Once the vegetables are tender, add garam masala powder, chopped coriander leaves, and optional mint leaves before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary