Mixed Sprouted Beans/Lentils Stew – INSTANT POT

Sprouted mixed beans/lentils are cooked with onions, garlic, ginger, serrano pepper, salt and oil in the Instant Pot. This is a perfect vegan gluten-free high protein meal.

Gujarati people call this dish Vardu! Vardu is made on Noli Nom, an Indian festival! It is observed in the month of Sravana on the ninth day of the bright fortnight during Gujarati Sawan month. It is observed by couples with the hope to have children and also by mothers for the welfare of their children!! Special meal is prepared on this day that includes sprouted beans stew, vardu and gluten-free flatbread, rotla!! Isn’t it a religious way of eating healthy?!?

I like to make my own beans mix from all the beans I have at home like mung, moth, vatana, choli, tuvar etc. But there are so many good dry mixed beans options out there, you can just buy one at any store. It does not have to be from Indian grocery store. Sprouting beans/lentil is a long process, though it’s not hard at all.

Once you have sprouted the beans/lentils, all you have to do is to put all the ingredients in the Instant Pot and you have healthy gluten free vegan stew ready!! Serve it with a lime wedge. You can eat this just as is like stew or you can serve it with any flatbreads, specially jowar (sorghum) roti, bajra (millet) roti or makki (corn) roti!

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Mixed Sprouted Beans/Lentils Stew – INSTANT POT

Mixed Sprouted Beans/Lentils cooked with onions, serrano pepper, ginger, garlic, salt, oil and water inside Instant Pot makes a perfect high protein vegan gluten-free meal!

Course Main Course

Servings 4

Equipment

• Instant Pot

Ingredients

• 1 cup Dried Bean Mix I prefer 2 part mung beans, 2 part muth beans, 1 part Tuver, 1 part Chori, 1 part Dry Peas
• 1 cup Sliced Yellow Onions
• 1 Serrano Pepper sliced with seeds!
• 1 tbsp Minced Garlic
• 1 tbsp Grated Ginger
• 1 tbsp Salt
• ¼ cup Peanut Oil any other oil would work
• 1 Lime
• 3 cup Water

Instructions

Sprout beans

• Soak 1 cup dried beans mix in water for 6-8 hours.
• After soaking beans for 6-8 hours, drain all the water out completely and rest the soaked beans over night or 12-24 hours or more in a strainer basket in a dark place. Keep a plate under the strainer basket to avoid any mess.
• The beans should be perfectly sprouted by the morning or after 12-24 hours.

Cook the sprouted beans

• Add sprouted beans in the instant pot. Add onions, serrano pepper, ginger, garlic, salt, oil and 3 cups of water to the pot.
• Close the lid and secure the valve. Cook it on high pressure for 10 minutes. Let the pressure release naturally.
• If using Indian style pressure cooker, do 3-4 whistle and then let the pressure release completely.
• Once the pressure is released naturally, open the lid very carefully. Give it a really good stir. Taste it and add more salt if needed. Serve it with a lime wedge. You can eat this just as is like stew or you can serve it with any flatbreads, specially jowar (sorghum) roti, bajra (millet) roti or makki (corn) roti!