Kwati: Nepalese Mixed Bean Stew

Ingredients

• 1 cup (200g) kidney beans 1 cup (200g) kidney beans
• 1 cup (200g) black-eyed peas 1 cup (200g) black-eyed peas
• 1 cup (200g) black lentils 1 cup (200g) black lentils
• 1 cup (200g) chickpeas 1 cup (200g) chickpeas
• 1 cup (200g) green mung beans 1 cup (200g) green mung beans
• 1 cup (200g) soybeans 1 cup (200g) soybeans
• 2 tablespoons vegetable oil 2 tablespoons vegetable oil
• 1 onion, finely chopped 1 onion, finely chopped
• 4 cloves garlic, minced 4 cloves garlic, minced
• 1-inch ginger, grated 1-inch ginger, grated
• 1 teaspoon cumin seeds 1 teaspoon cumin seeds
• 1 teaspoon fenugreek seeds 1 teaspoon fenugreek seeds
• 1 teaspoon turmeric powder 1 teaspoon turmeric powder
• 1 teaspoon red chili powder 1 teaspoon red chili powder
• Salt to taste Salt to taste
• Fresh cilantro, for garnish Fresh cilantro, for garnish
• Lemon wedges, for serving Lemon wedges, for serving

Nutrition

• Calories (kcal / KJ): 350 kcal / 1465 KJ
• Fat (total, saturated): 6g, 1g
• Carbohydrates (total, sugars): 60g, 5g
• Protein: 20g
• Fiber: 15g
• Salt: 1.5g

Preparation

1. 1.
   Rinse all the beans and lentils under cold water and soak them overnight in separate bowls.
2. 2.
   Drain the soaked beans and lentils and rinse them again.
3. 3.
   In a large pot, heat the vegetable oil over medium heat.
4. 4.
   Add the chopped onion, minced garlic, and grated ginger. Sauté until the onion turns translucent.
5. 5.
   Add the cumin seeds and fenugreek seeds. Cook for a minute until they release their aroma.
6. 6.
   Add the soaked beans and lentils to the pot and stir well.
7. 7.
   Pour enough water to cover the beans and lentils, about 6 cups.
8. 8.
   Stir in the turmeric powder, red chili powder, and salt.
9. 9.
   Bring the mixture to a boil, then reduce the heat to low and simmer for about 1.5 to 2 hours, or until the beans and lentils are tender and the stew has thickened.
10. 10.
    Adjust the seasoning if needed.
11. 11.
    Serve hot, garnished with fresh cilantro and accompanied by lemon wedges.

Treat your ingredients with care...

• Beans and lentils — Soaking the beans and lentils overnight helps to reduce the cooking time and ensures they cook evenly. Rinse them well before soaking and cooking.
• Fenugreek seeds — Toasting the fenugreek seeds lightly in a dry pan before adding them to the stew enhances their flavor.

Tips & Tricks

• For a thicker stew, mash some of the cooked beans and lentils with the back of a spoon.
• Add vegetables like carrots, potatoes, or spinach for additional flavor and nutrition.
• Serve Kwati with steamed rice or warm roti for a complete meal.
• Adjust the spice level according to your preference by increasing or decreasing the amount of red chili powder.
• Leftover Kwati can be refrigerated and enjoyed the next day, as the flavors tend to develop further.

Serving advice

Serve Kwati hot in individual bowls, garnished with fresh cilantro and accompanied by lemon wedges. It pairs well with steamed rice or roti.

Presentation advice

Present Kwati in a rustic clay pot or a deep bowl to showcase its vibrant colors and hearty texture. Sprinkle some fresh cilantro on top for an added touch of freshness.