When it is wet and cold outside, a warming stew with coconut, pumpkin, and legumes is just perfect! A delicious vegan stew with loads of veggies, which could be considered “healthy”, thanks to a large amount of fiber from the lentils and beans. Well… at least “healthier” than a big pot of pasta with a heavy and fatty creamy sauce, right?! I’m pretty sure you figured that out already…. ;P
I have become a big fan of cooking stews in recent years. I’ve always loved the classic German bean or lentil stew like my grandma used to make… but there is so much more you can do! So many dishes from all around the world with so many different ingredients! Here in Germany in winter we normally use veggies that are available and in season. Makes sense, right? That means loads of beans and cabbage, often in combination with different types of meat. In other countries around the world, it can get a bit more exotic because of the ingredients available in those countries. Coconut, zucchini, tomatoes, tofu, and so much more… meat is often not used or needed at all.
This dish here also works fine without any meat or animal products. No eggs, no dairy products needed. There are enough veggies involved already – nothing else needed ;P
This dish can be prepared with different types of pumpkin. I decided to use butternut, but Hokkaido pumpkin could be used here as well. If you want to use something else… go for it. I assume any pumpkin will work here – some of them need to be peeled, some can be used as they are. Check the times the pumpkin normally needs to be cooked through and adjust the cooking time accordingly.
As for the legumes – use whatever you got at home. You can use only beans, only lentils, or a mix of both. I would not recommend using big beans and lentils together if the cooking time of any of them is normally much longer than the other… though you could adjust by adding beans or lentils at different times. To make it simple and easy I used a mix sold in the supermarket. Everything in that mix is ready at the same time ;) You could also pre-cook beans and lentils according to the instructions on the package and then add the cooked legumes at the end of the cooking time of the stew. Another option ;P
Anyway. If you don’t like kale, for example, you can also use other types of cabbage or fresh spinach here. Works perfectly. I know from experience that not everybody likes kale… so there are several options to replace it ;P
This recipe here is another dish for the “Vegan Bake Together” week, which Andrea aka. Zimtkeks & Apfeltarte and I are doing this January. One whole week packed with vegan recipes – a new one each day. Everything from breakfast to snacks and cakes. You can get more information about our special week in the article for the first day: Vegan Breakfast Bowls with Vegan Scramble Eggs.
Vegan Bake Together Week with Zimtkeks & Apfeltarte
Monday: Vegan Breakfast Bowl with vegan scrambled eggs
Tuesday: Vegan Cinnamon Energy Balls
Wednesday: Vegan Stew with Coconut, Pumpkin & Legumes
Thursday: Vegan Stuffed Zucchini with Spelt and Veggie Meat
Friday: Simple Vegan Brownie Cookies
Saturday: Vegan Dessert à la Tiramisù
Sunday: Vegan Carrot Cake with “Cream Cheese” Frosting
INGREDIENTS / ZUTATEN
5.3 oz. (150g) mixed legumes* (e.g. lentils, small beans, etc.)
some olive oil for frying
1 large onion, chopped
3-4 garlic cloves, finely chopped
1 piece of ginger (about 2 inches / 5cm), grated
2 tsp. garam masala
1 1/2 tsp. turmeric
1/2 tsp. cayenne pepper
1 small butternut pumpkin (26 oz./ 750g), peeled and diced
3 cups (750ml) vegetable broth
14 oz. (400g) coconut milk
2-3 stalks of kale, chopped
some fresh coriander, chopped
chili flakes
salt, pepper
150g gemischte Hülsenfrüchte* (z.B. Linsen, kleine Bohnen)
etwas Olivenöl zum Anbraten
1 große Zwiebel, gewürfelt
3-4 Knoblauchzehen, fein gehackt
1 Stück Ingwer (ca. 5 cm), gerieben
2 TL Garam Masala
1 1/2 TL Kurkuma
1/2 TL Cayennepfeffer
1 kleiner Butternut Kürbis (ca. 750g), geschält und gewürfelt
750ml Gemüsebrühe
400g Kokosnussmilch
2-3 Stängel Grünkohl, gehackt
etwas frischer Koriander, gehackt
Chiliflocken
Salz, Pfeffer
DIRECTIONS / ZUBEREITUNG
2. Prepare the veggies by peeling and chopping the onion and garlic. Peel the ginger and grate finely. Peel the pumpkin, remove seeds, and cut into bite-size dices. Set aside.
3. Heat up a large pot, add the oil and fry the chopped onions until translucent and soft – for about 3-4 minutes. Add the garlic, ginger, and the drained legumes and fry for a minute or two. Add the garam masala, turmeric, and cayenne pepper, mix well and continue cooking for another 2 minutes. Add the butternut and cook another minute or so. Deglaze with the veggie stock, season with salt and pepper, and let cook over medium-low heat for about 25 minutes.
4. While the stew is cooking, wash the kale thoroughly, dry, remove the thick stems, and cut into bite-sized pieces. Wash, dry, and chop the coriander. Set aside.
5. Add the coconut milk and chopped kale to the pot and continue cooking for about 5 minutes. The pumpkin and legumes should be soft but not mushy. Add the chopped coriander, season with chili flakes and more salt, and pepper to your liking. Serve immediately.
2. Das Gemüse vorbereiten. Dazu die Zwiebel und den Knoblauch schälen und dann würfeln bzw. fein hacken. Den Ingwer schälen und dann fein reiben. Butternut Kürbis schälen, Samen entfernen und dann in mundgerechte Würfel schneiden. Alles zur Seite stellen.
3. Einen großen Topf mit etwas Öl erhitzen, dann die Zwiebeln dazugeben und glasig andünsten – etwa 3-4 Minuten. Knoblauch, Ingwer und die abgetropften Hülsenfrüchte dazugeben und für 1-2 Minuten mit anschwitzen. Garam Masala, Kurkuma und Cayennepfeffer dazugeben, alles gut verrühren und alles für weitere 2 Minuten anschwitzen/anbraten. Den Kürbis dazugeben und für eine weitere Minute mit anbraten. Mit der Gemüsebrühe ablöschen, mit Salz und Pfeffer würzen und dann bei mittlerer/schwacher Hitze für etwa 25 Minuten köcheln lassen.
4. Während der Eintopf kocht, den Grünkohl gründlich waschen, trocknen, die dicken Stiele entfernen und dann in mundgerechte Stücke schneiden. Den Koriander waschen, trocknen und hacken. Beides zur Seite stellen.
5. Die Kokosmilch und den gehackten Grünkohl in den Topf dazugeben und etwa 5 Minuten mitkochen lassen. Der Kürbis und die Hülsenfrüchte sollten weich, aber möglichst nicht matschig sein. Den gehackten Koriander dazugeben, nach Belieben mit Chiliflocken, mehr Salz und Pfeffer würzen und dann sofort servieren.
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Here is a version of the recipe you can print easily.
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Coconut Butternut Legumes Kale Stew (vegan)
- Prep Time: 00:20
- Cook Time: 00:30
- Total Time: 01:00
- Yield: 4 1x
- Category: Stew
- Cuisine: International
- Diet: Vegan
Description
Loads of veggies and legumes meet and have a party in this delicious Vegan Coconut Butternut Pumpkin Legumes Kale Stew. Perfect for the colder season!
Ingredients
5.3 oz. (150g) mixed legumes* (e.g. lentils, small beans, etc.) https://amzn.to/32eLQ8x
some olive oil for frying
1 large onion, chopped
3-4 garlic cloves, finely chopped
1 piece of ginger (about 2 inches / 5cm), grated
2 tsp. garam masala
1 1/2 tsp. turmeric
1/2 tsp. cayenne pepper
1 small butternut pumpkin (26 oz./ 750g), peeled and diced
3 cups (750ml) vegetable broth
14 oz. (400g) coconut milk
2-3 stalks of kale, chopped
some fresh coriander, chopped
chili flakes
salt, pepper
Instructions
1. Start the night before and let the mixed legumes soak 8-12 hours in water. Use a mix that will be cooked through within 30 minutes (e.g. lentils, small beans). Drain well before using.
2. Prepare the veggies by peeling and chopping the onion and garlic. Peel the ginger and grate finely. Peel the pumpkin, remove seeds, and cut into bite-size dices. Set aside.
3. Heat up a large pot, add the oil and fry the chopped onions until translucent and soft – for about 3-4 minutes. Add the garlic, ginger, and the drained legumes and fry for a minute or two. Add the garam masala, turmeric, and cayenne pepper, mix well and continue cooking for another 2 minutes. Add the butternut and cook another minute or so. Deglaze with the veggie stock, season with salt and pepper, and let cook over medium-low heat for about 25 minutes.
4. While the stew is cooking, wash the kale thoroughly, dry, remove the thick stems, and cut into bite-sized pieces. Wash, dry, and chop the coriander. Set aside.
5. Add the coconut milk and chopped kale to the pot and continue cooking for about 5 minutes. The pumpkin and legumes should be soft but not mushy. Add the chopped coriander, season with chili flakes and more salt, and pepper to your liking. Serve immediately.
Notes
Enjoy cooking!
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