MEDITERRANEAN VEGETABLE STEW WITH BEANS
Steps:
- In a large pot heat up 3 tablespoons of the oil, add the garlic, onion and bay leaf and fry slowly for 3 minutes until softened. Add the wine, stir and cook for another minute. Add the eggplant and squash and cook for 5 minutes stirring often.
- Add the beans (along with the water from the can), tomatoes, sun-dried tomatoes, tomato puree, herbs, stock and a little seasoning, stir, cover and simmer for 15 minutes.
- Stir in the zucchini and pepper, cover and continue simmering for 15-20 more minutes or until all the vegetables are cooked through. Remove from the heat, adjust the seasoning as necessary and serve.
Nutrition Facts : ServingSize 1 serving, Carbohydrate 38 g, Protein 10 g, Fat 8 g, SaturatedFat 1 g, Sodium 556 mg, Fiber 10 g, Sugar 11 g, Calories 253 kcal
VEGETARIAN STEW WITH KIDNEY BEANS
Remarkably similar in taste to real beef stew, but made with kidney beans for that no-cholesterol, no-fat goodness. I found this on boutell.com web-site. Very tasty stew. You may add tamari (soy sauce) for colour, and a few teaspoons nutritional yeast flakes. I did not count in the time to soak beans overnight. Times are approximate.
Provided by Dorel
Categories Stew
Time 1h30m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Soak the beans overnight.
- Rinse and cook for 1/2 hour.
- (skip this step if using can beans) Add 2-3 cups water and bring back to boil.
- Add the vegetables and bring back to boil.
- Simmer, covered, until the potato and beans are thoroughly cooked.
- Takes about 1 hour, the longer it simmers the better its flavour.
- To thicken: in a container, shake up 2-3 tablespoons flour with a 1/2 cup of water.
- Add to the stew and bring to a boil.
- Boil for 5 minutes, stirring often to prevent sticking.
- Add a small amount of tamari sauce (soy sauce) to darken the stews color if desired.
- A few teaspoons nutritional yeast flakes for added flavour if desired.
- This stew refrigerates and freezes well.
Nutrition Facts : Calories 77.7, Fat 0.3, SaturatedFat 0.1, Sodium 406.7, Carbohydrate 17, Fiber 2.3, Sugar 1.7, Protein 2.9
HEARTY BEAN STEW
From Regina, Saskatchewan, Penny Giles writes, "A Canadian prairie winter can be bone-chilling. A bowl of this meatless stew over couscous, rice or with cornbread is all it takes to warm us up. It's hearty, tasty and-unbeknownst to your family-healthy, too!" stew can be served over rice (note to editors: this is not meatless because of the beef broth)
Provided by Taste of Home
Categories Dinner
Time 1h
Yield 6 servings.
Number Of Ingredients 14
Steps:
- In a large saucepan, saute onions in oil until tender; add the garlic, cook 1 minute longer. Add the tomatoes, carrots, celery, broth and Worcestershire sauce. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. , Stir in the beans, tomato paste, chili powder and pepper. Cover and simmer for 30 minutes, stirring occasionally.
Nutrition Facts : Calories 306 calories, Fat 4g fat (0 saturated fat), Cholesterol 1mg cholesterol, Sodium 712mg sodium, Carbohydrate 55g carbohydrate (16g sugars, Fiber 15g fiber), Protein 14g protein.
WINTER VEGETABLE STEW WITH BEANS
A slow cooker stew for use with locally grown and in-season winter vegetables, supplemented by dried, organic beans from local organic markets.
Provided by Kenneth Moore
Time 8h50m
Yield 10
Number Of Ingredients 15
Steps:
- Place turnips, butternut squash, acorn squash, and onion in the bottom of a slow cooker. Rinse kidney beans, navy beans, black beans, and lentils; add to the cooker. Stir in spaghetti sauce, chicken bouillon, taco seasoning, pepper flakes, garlic salt, basil, and oregano. Add enough water to just cover the beans and vegetables.
- Cover and cook until all vegetables are tender, about 8 1/2 hours.
Nutrition Facts : Calories 354.4 calories, Carbohydrate 69.6 g, Cholesterol 1 mg, Fat 1.9 g, Fiber 21.4 g, Protein 18.9 g, SaturatedFat 0.4 g, Sodium 477.9 mg, Sugar 10.3 g
RED BEAN STEW
Hungarian gulyas (goulash) is the inspiration here, but this one is a vegetable dish. It has a deep, rich flavor redolent of paprika, garlic, lots of sweet peppers and onions. I like to serve this with noodles, or over thick slices of country bread. Note that soaking the beans is not absolutely necessary, but I find that they cook more evenly and have a more uniform, pillowy texture if I do.
Provided by Martha Rose Shulman
Categories dinner, one pot, soups and stews, main course
Time 1h30m
Yield 6 servings
Number Of Ingredients 17
Steps:
- Drain the beans through a strainer set over a bowl. Place the beans in a large soup pot or Dutch oven. Measure the soaking water in the bowl, and add enough water to it to measure 2 1/2 quarts. Add this to the pot with the beans, turn the heat to medium-high and bring to a gentle boil. Skim off any foam and/or bean skins.
- Meanwhile, heat 1 tablespoon of the oil over medium heat in a large, heavy skillet and add the onions, carrots and peppers. Cook, stirring often, until the vegetables are tender and fragrant, about 8 to 10 minutes. Add 2 of the garlic cloves and continue to cook for another minute or so, until the garlic is fragrant. Season to taste with salt, add another tablespoon of oil and add the paprika. Cook, stirring, for a couple of minutes, until the vegetables are well coated with paprika and the mixture is aromatic. Add a ladleful of simmering water from the beans to the pan, stir with a wooden spoon or heatproof spatula, scraping the bottom and sides of the pan to deglaze, then stir this mixture into the beans. Add the tomato paste and bay leaf, reduce the heat, cover and simmer 1 hour.
- Add the oregano, the remaining garlic cloves, salt to taste, cayenne, vinegar and sugar, and continue to simmer for another hour. The beans should be thoroughly tender and the broth thick and fragrant. Taste and adjust salt, and add more cayenne if desired. For a thicker stew, strain out 1 heaped cup of beans with a little liquid and purée. Stir back into the stew.
- Just before serving, stir in the parsley. Serve over noodles or thick slices of country bread, topping each portion with a large dollop of drained yogurt.
Nutrition Facts : @context http, Calories 334, UnsaturatedFat 4 grams, Carbohydrate 55 grams, Fat 6 grams, Fiber 22 grams, Protein 19 grams, SaturatedFat 1 gram, Sodium 371 milligrams, Sugar 5 grams
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