Spicy Lentil and Bean Stew — Gluten-, Soy-, and Nut-Free

This rich, creamy lentil and white bean stew is packed with North Indian spices and comes together in one pan in about 30 minutes. Serve it on its own or alongside rice, flatbread, or naan. Naturally gluten-free, soy-free, and nut-free, the stew is flexible — swap beans, adjust spices, or make coconut-free or oil-free versions easily.

I developed this one-pan stew by bringing together the bold North Indian spice flavors from some favorite curries and adapting them to a quick lentil-and-bean format. It’s forgiving: if you don’t have every spice listed, boost the garam masala or curry powder and it will still be deeply satisfying. The recipe is quick when your spices are ready and very adaptable — use different lentils, swap beans for chickpeas, or adjust liquid and cooking time for denser lentils.

Split red lentils cook quickly and give a creamy texture, though petite yellow or brown lentils also work. Whole brown lentils take longer, so allow extra simmering time if using them. The stew is soothing and customizable — finish with extra garam masala or curry powder for a deeper, warmer profile.

Why You’ll Love Lentil Bean Stew

• One-pan comfort food ready in about 30 minutes
• Deep, warming flavor from North Indian spices
• Flexible — mix and match beans, lentils, and spices
• Naturally gluten-free, soy-free, and nut-free, with simple coconut-free and oil-free options

Spicy Lentil Bean Stew

4.84 from 24 votes

By: Vegan Richa

Prep: 15 mins

Cook: 30 mins

Total: 45 mins

Servings: 4

Course: Dinner, Main

Cuisine: Indian, North Indian

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A one-pan lentil and white bean stew with creamy coconut milk and bold North Indian spices. Serve with flatbread or rice for a comforting, wholesome meal.

Ingredients

For the Spice Mix

• 1 teaspoon black pepper
• 2 teaspoons Kashmiri chili powder or paprika
• ½ teaspoon ground cardamom
• 1/4 teaspoon ground cinnamon (scant)
• 1/8 teaspoon ground clove

Optional Spices

• 2 teaspoons ground coriander (optional)
• 1 teaspoon garam masala or curry powder (optional)

For the Stew

• 2 teaspoons oil (or use a few tablespoons water/stock for oil-free)
• 1½ cups chopped onion
• 1 bay leaf
• 1 black cardamom pod, partially opened (optional)
• ¼ teaspoon crushed fennel seeds
• 2 tablespoons ginger-garlic paste (or 5 cloves garlic + ½” /> inch ginger, minced)
• 1 cup chopped tomato or ½ cup tomato purée
• ½ teaspoon salt, divided
• 15 oz can full-fat coconut milk (or other thick non-dairy milk for coconut-free)
• 1½ cups water or stock
• ¼ to ⅓ cup split red lentils (or other quick-cooking lentils)
• 15 oz can white beans, drained (or 1½ cups cooked; cannellini, great northern, or chickpeas)
• ½ cup frozen spinach, thawed (or 2 oz fresh chopped)
• cilantro, lemon juice, red pepper flakes, and non-dairy cream or yogurt for garnish (optional)

Instructions

• In a small bowl, combine all spice mix ingredients (and any optional spices) and set aside.
• Heat a large skillet over medium-high heat and add the oil (or a splash of water/stock for oil-free). When hot, add the chopped onion and a generous pinch of salt. Cook until translucent, about 3 minutes.
• Add the bay leaf, black cardamom, and crushed fennel seeds. Cook 3–4 minutes, adding a splash of water if the onions begin to dry out. When the onions begin to brown, add about ¾ of the spice mix with a splash of water to prevent scorching and cook 10–15 seconds. Reduce heat to medium and stir in the ginger-garlic paste and tomato with another splash of water. Cook, stirring often, until tomatoes are jammy, 3–5 minutes, pressing larger pieces to break down.
• When the mixture starts to leave the sides of the pan and you see a sheen of oil, pour in the coconut milk, water or stock, and the remaining salt. Stir in the lentils and white beans. Partially cover and simmer 12–15 minutes, checking at 12 minutes; cook longer if needed until lentils are tender.
• Open the lid, fold in the spinach, and cook 1 more minute. Taste and adjust salt. Add a splash of lemon juice for brightness and ¼ teaspoon or more sugar or maple syrup if you want to balance heat or savoriness.
• Turn off the heat and sprinkle the remaining spice mix over the stew. Garnish with cilantro, lemon juice, red pepper flakes, and optional non-dairy cream or yogurt. Serve hot with sourdough, garlic bread, naan, flatbread, rice, quinoa, baked potatoes, or cauliflower steaks.

Video

Notes

This stew is naturally gluten-free, nut-free, and soy-free.

For a coconut-free version, use cashew milk or another thick non-dairy milk.

To make it oil-free, sauté the onion in a few tablespoons of water or stock instead of oil.

If you don’t want to mix the spice blend, substitute 2 teaspoons (or more) garam masala or curry powder, or try other blends like berbere. For a herbed variation, use 2 teaspoons Italian herbs and 2 tablespoons chopped sun-dried tomato.

Storage: Refrigerate up to 4 days or freeze for longer. Reheat gently on the stove or in the microwave.

Nutrition

Calories: 260kcal, Carbohydrates: 43g, Protein: 14g, Fat: 5g

Nutrition information is an approximation.

Did you make this recipe? Rate and comment below!

Ingredients and Substitutions

• Spices – The spice mix includes black pepper, Kashmiri chili powder (or paprika), ground cardamom, cinnamon, and clove. Optional additions: ground coriander, garam masala, or curry powder.
• Oil – For sautéing. Substitute water or broth for an oil-free version.
• Onion – Builds savory depth.
• Ginger-garlic paste – Adds heat and umami. Fresh minced ginger and garlic work fine.
• Tomato – Fresh chopped or canned purée adds color and body.
• Coconut milk – Gives richness; swap with cashew or another thick non-dairy milk if avoiding coconut.
• Lentils – Split red lentils cook fastest. Petite yellow or brown lentils also work; whole brown lentils need much longer.
• Beans – Use canned or cooked white beans such as cannellini or great northern, or substitute chickpeas.
• Spinach – Use thawed frozen or fresh chopped spinach.
• Toppings – Garnish with cilantro, lemon, red pepper flakes, and optional non-dairy cream or yogurt.

How to Make Lentil Bean Stew

Combine the spice mix ingredients in a small bowl and set aside.

Heat a large skillet over medium-high heat and add oil (or water/stock for oil-free). Add onion with a pinch of salt and cook until translucent, about 3 minutes.

Add the bay leaf, black cardamom pod, and crushed fennel seeds. Cook 3–4 minutes, adding a splash of water if needed.

When the onions start to brown, stir in about ¾ of the spice mix with a splash of water to prevent burning and cook 10–15 seconds. Lower heat to medium, add ginger-garlic paste and tomato with another splash of water, and cook until tomatoes are jammy, 3–5 minutes, pressing any large pieces to break down.

When the base begins to pull away from the pan and you see a sheen of oil, add coconut milk, water or stock, and the remaining salt. Stir in the lentils and white beans. Partially cover and simmer 12–15 minutes, checking at 12 minutes; continue until lentils reach your desired tenderness.

Fold in the spinach and cook 1 minute. Adjust salt, add a splash of lemon juice for brightness, and a pinch of sugar or maple syrup if you need to balance heat or richness. Turn 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. Serve hot.

What to Serve with Lentil Bean Stew

Enjoy this stew with sourdough, garlic bread, naan, flatbread, steamed rice, quinoa, baked potatoes, or roasted cauliflower steaks for a hearty meal.