Spicy Lentil Bean Stew (gluten-free, soy-free, nut-free)

This deliciously flavorful lentil bean stew is rich and creamy with deep flavors from North Indian spices! It’s an easy, 1-pan 30 minute white bean stew with split lentils that you can serve on its own or with rice, flatbread, or naan. Naturally gluten-free, soy-free, and nut-free.

I wanted to create a 1-pan lentil bean stew using the flavor profiles from my rara chicken and Angara chicken recipes. This super easy and hearty stovetop recipe is adapted from my herb lentil and chickpea stew by incorporating those amazing North Indian spices to that 1-pot format. 

This is a quick recipe once you have all of the spices together, and it is also super flexible. If you don’t have every spice, it will still turn out absolutely delicious. Just add more garam masala or curry powder instead. See recipe notes for alternate flavor options.

You can also use different beans or chickpeas in this stew. I use split red lentils, but brown lentils and petite yellow lentils work well, too, as well as any other quick-cooking lentils. If you’re using whole brown lentils, the cooking time will nearly double, so just be mindful of that.

This is a super soothing and delicious lentil bean stew. You can adjust the flavors to preference, like folding in some garam masala or curry powder in the end to deepen the flavor. Basically, just make it your own.

Why You’ll Love Lentil Bean Stew

• 1-pan comfort food dinner ready in 30 minutes
• amazing flavor from North Indian spices!
• flexible: mix and match beans and spices to make it your own
• naturally gluten-free, soy-free, and nut-free with easy coconut-free and oil-free options

Ingredients and Substitutions

• spices – For the spice mix, you need black pepper, Kashmiri chili powder, ground cardamom, ground cinnamon, and ground cloves. You can also add ground coriander, garam masala, and/or curry powder to the spice mix, if you want a deeper flavor. For the stew, you’ll need a bay leaf, a black cardamom pod, and crushed fennel seeds.
• oil – To sauté. You can water or broth fry for oil-free, if you prefer.
• onion – Adds umami to the lentil bean stew.
• ginger garlic paste – For more umami and a little heat.
• tomato – Use fresh chopped tomato or canned tomato puree to add color, moisture, and even more umami.
• coconut milk – For creaminess. For a coconut-free version, use cashew milk or any other thick non-dairy milk of choice.
• split red lentils – Or use other quick-cooking lentils. If you use brown lentils, the cooking time will almost double, so just plan accordingly.
• cooked white beans – Use your favorite white beans such as cannellini or northern. or use chickpeas.
• frozen spinach – Make sure to thaw and drain the spinach. Or use chopped fresh spinach
• toppings – Garnish with cilantro, lemon juice, and pepper flakes. You can also drizzle on some non-dairy cream or non-dairy yogurt, as well.

How to Make Lentil Bean Stew

In a small bowl, combine all of the spice mix ingredients, and set this aside.

Heat a large skillet over medium-high heat and add the oil. Once the oil is hot, add the onion and a generous pinch of salt. Mix and cook until the onions turn translucent, about 3 minutes or so.

Mix in the bay leaf, black cardamom, and crushed fennel seeds. Cook for another 3 to 4 minutes, and add a splash of water to help the onions cook evenly.

Once the onions are starting to turn golden, add in about ¾ of your spice mix along with a splash of water to keep the spices from burning. Cook this for 10 to 15 seconds, reduce the heat to medium, then mix in the ginger-garlic paste, tomato, and another splash of water. Cook, until the tomatoes become jammy, about 3 to 5 minutes, stirring frequently to the tomatoes don’t scorch.

Make sure to press the larger pieces of tomato to help them break down. When the mixture starts to leave the sides of the pan and you see a sheen of oil on the top, mix in the coconut milk, water or stock, and the remaining salt.

Add the lentils and white beans, and mix those in, as well. Partially cover and cook for 12 to 15 minutes, or until the lentils are cooked to preference. Check in at the 12-minute mark, and if they’re not done yet, cover again and keep simmering.

Open the lid and fold in the spinach and cook for 1 more minute. Taste and adjust the salt and flavor, adding more salt, if needed. Add a splash of lemon juice for tang, and add ¼ teaspoon or more sugar to balance out the savoriness, if needed.

Switch off the heat and sprinkle the remaining spice mix on top.

Garnish with cilantro, lemon juice, red pepper flakes, and optional non-dairy cream or yogurt. 

What to Serve with Lentil Bean Stew

Serve this hot, delicious stew with sourdough, garlic bread, naan, flatbread, rice, quinoa, baked potatoes, or cauliflower steaks.