Bean stew ( 2 )
Bean stew: A traditional recipe with a comforting flavor
Bean stew is a classic dish, full of flavor and warmth, that brings back memories of family meals and moments spent around the table. This recipe is not only delicious but also nutritious, making it perfect for cool days or a comforting dinner. Additionally, it is a vegan recipe, making it accessible for all healthy food lovers.
Preparation time: 20 minutes
Cooking time: 3 hours
Total time: 3 hours and 20 minutes
Number of servings: 4-6
Necessary ingredients:
- 500 g beans (white or speckled)
- 2 medium red onions
- 1 bell pepper
- 1 parsnip
- 2 tablespoons tomato paste (or 1 fresh tomato)
- 3-4 cloves of garlic
- Peppercorns, to taste
- 2 bay leaves
- Finely chopped greens (parsley, dill)
- 1 cup of oil (preferably sunflower or olive)
Nutritional information:
Bean stew is rich in plant-based proteins, fiber, and vitamins, making it an excellent choice for a healthy diet. A serving contains approximately 350 calories, providing a perfect mix of nutrients that support energy throughout the day.
Step by step for a perfect bean stew:
1. Preparing the beans: Start by carefully selecting the beans, removing any damaged or dried ones. Wash the beans in 2-3 waters to remove impurities. Then, let them soak for 6-8 hours (ideally overnight). This step is essential as it helps reduce cooking time and improves the digestibility of the legumes.
2. Boiling the beans: After the beans have soaked, drain the water and cover the beans with hot water. Add a teaspoon of sugar or baking soda, which helps maintain the white color of the beans and reduces cooking time. Bring everything to a boil, then discard the water. This step may seem simple, but it is crucial for obtaining soft and tasty beans.
3. Final boiling: Fill the pot with 3 measures of warm water and boil the beans over medium heat for 2-3 hours. Check occasionally and add water if necessary. When the beans become soft, add the peeled and halved parsnip.
4. Preparing the vegetables: In a frying pan, sauté the finely chopped onion in hot oil until it becomes translucent. Add the thinly sliced bell pepper and continue to sauté them together. This will add a sweet flavor to the dish.
5. Finishing the stew: When the beans are cooked and the bean splits at touch, add the onion and pepper mixture to the pot with the beans. Add the tomato paste or finely chopped tomato, along with the spices: salt, pepper, thyme, bay leaves, and finely chopped garlic. Let the pot simmer on low heat until the stew thickens and the flavors blend perfectly.
6. Serving: Finally, sprinkle finely chopped greens on top. Bean stew is served hot, alongside fresh black bread or, for a more rustic option, with cold polenta and pickled cucumbers. These accompaniments perfectly complement the rich flavors of the dish.
Practical tips:
- Beans: If you want to reduce cooking time, you can use canned beans, but make sure to rinse them well before adding them to the recipe.
- Spices: Play with the spices! You can also add a pinch of hot pepper for a spicy flavor.
- Variations: You can experiment with seasonal vegetables, such as carrots or zucchini, to add extra texture and nutrients.
- Alternative serving: Instead of polenta, you can opt for a sauerkraut salad, which will add a pleasant contrast.
Frequently asked questions:
- Can I use canned beans? Yes, but make sure to rinse them well and add them at the end to avoid them breaking apart.
- What is the secret to a tastier stew? Sautéing the vegetables before adding them to the beans is the key to a deep flavor.
- How can I make the stew spicier? Add a hot pepper or a little cayenne pepper during cooking.
Bean stew is not just a hearty dish, but also a recipe with a story, full of culinary traditions. It reminds us that simple meals can bring joy and comfort every day. Prepare your bean stew and enjoy a delicious meal, full of flavor and warmth! Enjoy your meal!
Ingredients: 500 g. beans (white or speckled) 2 red onions 1 bell pepper 1 parsnip 2 tablespoons broth (or 1 tomato) 3-4 cloves of garlic whole pepper 2 bay leaves finely chopped greens (parsley, dill) 1 cup oil
