As winter settles in, many seek dishes that warm the body without weighing it down. Food critic François-Régis Gaudry points to a traditional Nepalese dish in Tiana Salles’ book that fits the bill: a hearty legume soup called kwati. This vegan, protein-rich stew is both rustic and nourishing — ideal for cold nights.
Ingredients to make kwati for six people
- 100 g red kidney beans
- 100 g chickpeas
- 100 g black or green lentils
- 100 g soybeans
- 100 g mung beans (green gram)
- 2 onions, peeled and chopped
- 5 garlic cloves, crushed
- 1 tablespoon grated fresh ginger
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 dried red chili (optional)
- 2 litres water
- 1 tablespoon vegetable oil
- Salt and black pepper to taste
How to prepare the kwati step by step
- Soak the legumes overnight. Cover with cold water and leave at least 12 hours.
- Next day, drain and rinse the beans and lentils thoroughly.
- Put the soaked legumes in a large pot with 2 litres of water.
- Bring to a medium simmer and cook until soft. Time varies: 20–45 minutes.
- While they cook, heat oil in a frying pan.
- Add garlic, ginger and chopped onion. Sauté until golden and fragrant.
- Stir in cumin, turmeric and the dried chili if using. Cook a few more minutes.
- Pour the spiced mixture into the pot with the legumes, keeping the cooking liquid.
- Season with salt and pepper, then simmer for another 15–20 minutes.
- Serve piping hot with flatbread or steamed rice.
Flavor and technique tips for a richer soup
- Use a heavy-bottomed pot to avoid sticking.
- For creamier texture, mash some cooked legumes in the pot.
- Smash the garlic slightly before frying to release oils.
- Add a squeeze of lemon at the end for brightness.
- Replace one litre of water with vegetable stock for deeper flavor.
Nutrition, variations and serving ideas
- Kwati is 100% plant-based and packs a high protein punch from mixed legumes.
- Try adding seasonal greens like spinach in the last 5 minutes.
- For a smoky note, finish with a dash of smoked paprika or roasted cumin.
- Serve with plain rice, naan, or crisp salad to balance the meal.
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