🌱 Intro
This flat bean tomato stew is a simple, home-style recipe that brings together fresh garden vegetables, warming spices, and zesty lemon. Made with chopped flat beans (also known as broad beans or avarakkai in South India), this stew is both grounding and vibrant—perfect as a side dish with rice, or served on its own as a light, nourishing meal.
What makes this recipe special is that it uses just a few everyday ingredients to create a dish that’s rich in plant fiber, antioxidants, and anti-inflammatory compounds. Whether you’ve harvested the beans from your own garden or picked them up fresh from the market, this dish makes the most of their unique flavor and texture.
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âś… Why This Recipe Works
•Nutrient-Dense: Flat beans are an excellent source of dietary fiber, plant protein, and folate—great for gut health and cellular repair.
•Flavor Balance: Garlic and lemon give it a bright, savory note, while curry leaves and chili powder add gentle heat.
•One-Pot Ease: Just a sauté and simmer—no complex steps. Perfect for weeknights.
•Seasonal Simplicity: Uses minimal oil and no dairy or cream—just fresh vegetables, herbs, and a squeeze of lemon to finish.
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🍲 Step-by-Step Instructions
1.Prepare the Beans
•Wash and dry 3 cups of fresh flat beans.
•Snap off the ends and pull to remove the fibrous strings on both sides.
•Chop the beans into small bite-sized pieces.
2.Begin Sautéing
•Heat 2 tbsp extra virgin olive oil (EVOO) in a pan over medium heat.
•Add 3 cloves of crushed garlic and sauté until fragrant (30 seconds).
3.Add Aromatics
•Stir in 1 diced red onion and ½ tsp turmeric.
•Sauté for 2–3 minutes until onions soften.
4.Simmer the Stew
•Add 2 medium chopped tomatoes, the chopped flat beans, salt to taste, and ½–1 tsp chili powder (adjust to your heat preference).
•Toss in a handful of curry leaves.
•Mix well and cover with a lid.
5.Cook Until Tender
•Let everything simmer on medium heat for about 15 minutes, stirring occasionally, until the beans are soft and tomatoes have broken down into a stew-like consistency.
6.Finish and Garnish
•Turn off the heat. Squeeze the juice of one lemon into the stew and stir.
•Garnish with fresh chopped cilantro before serving.
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🥬 Ingredient Notes
•Flat Beans: Low in calories but rich in fiber, iron, and folate. They support digestion and blood sugar balance.
•Tomatoes: Full of lycopene, a potent antioxidant that supports heart and skin health.
•Garlic: Has anti-inflammatory and immune-boosting properties.
•Turmeric: Adds color and helps reduce inflammation.
•Chili Powder: Optional—but adds warmth and a metabolic kick.
•Lemon Juice: Brightens the flavor and helps with iron absorption from the beans.
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âť“ FAQ
Can I use frozen flat beans?
Yes, but be sure to thaw and drain them well. Fresh beans give the best texture and flavor.
Is this recipe spicy?
It can be mildly spicy depending on how much chili powder you use. Feel free to adjust or skip it for a gentler taste.
What can I serve this with?
Enjoy it with steamed rice, millet, or quinoa. It also works as a topping over toast or as part of a thali-style meal.
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đź’ˇ Variations and Tips
•Add ¼ cup cooked toor dal or moong dal for a thicker, more stew-like consistency.
•Toss in a handful of baby spinach or kale in the last 5 minutes for extra greens.
•A drizzle of coconut milk or grated coconut at the end will give it a creamy touch.
•To turn it into a soup, add 1–2 cups of water or broth and simmer longer.
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❤️ Why You’ll Love This
✔️ Easy, wholesome, and gut-friendly
✔️ Vegan, gluten-free, and dairy-free
✔️ Great way to use garden-fresh produce
✔️ Full of fiber and antioxidants
✔️ Naturally flavorful and low in oil
