bean stew
Bean stew – the taste of childhood on your table
If there’s a dish that pays homage to culinary traditions and refreshes childhood memories, it’s undoubtedly bean stew. This simple and hearty recipe is not only delicious but also packed with nutrients, offering a healthy and comforting meal. Plus, it’s perfect for days when you crave something tasty and filling, as well as for fasting or vegetarian diets.
Preparation time: 15 minutes
Cooking time: 1 hour
Total time: 1 hour and 15 minutes
Servings: 6
Ingredients
- 900 g large white beans (ideally, use dried beans, but you can also opt for canned beans, in which case the cooking time will be significantly reduced)
- 2 large onions
- 1 large carrot
- 1 medium parsley root
- 2 bell peppers (one red and one green, for a pop of color)
- 1 bunch of fresh parsley
- 3 teaspoons tomato paste
- 1 tablespoon flour
- 2.5 teaspoons salt
- 2 bay leaves
- water, as needed
Preparation
Step 1: Preparing the beans
The first step in this bean stew recipe is to prepare the beans. So, the night before, soak the beans in cold water, leaving them to soak overnight. This will not only reduce the cooking time but also help eliminate substances that can cause digestive discomfort. The next day, drain the beans and rinse them well under cold running water.
Step 2: Boiling the beans
In a large pot, add the beans and cover them with fresh water. Boil the beans in three different waters, draining them each time and adding fresh water. This process will ensure the beans are easier to digest. In the fourth water, add 1.5 teaspoons of salt and let it simmer on low heat. Cook for about 30-40 minutes or until tender.
Step 3: Preparing the vegetables
Meanwhile, prepare the vegetables. Finely chop the onion, and grate the carrot and parsley root. Dice the bell peppers into small cubes. In a large skillet, add a little oil and sauté the onion over medium heat, stirring occasionally. When the onion becomes translucent, add the grated carrot and parsley root, then the diced peppers. Mix well and let it sauté for about 5 minutes until softened.
Step 4: Cooking the vegetables
Add enough water to the skillet to cover the vegetables and let them simmer. When the water reduces, add a little more water to achieve a thick and consistent sauce. Once it reduces, add the tomato paste and mix well, letting it simmer for another minute.
Step 5: Combining the beans with the vegetables
Drain the cooked beans and add them to the skillet, stirring gently. From the drained bean water, take a cup and add it to the vegetable and bean mixture. Let everything simmer on low heat for 5 minutes.
Step 6: Creating the sauce
In a small bowl, mix the flour with a little water until you achieve a liquid cream-like consistency. Add this mixture to the skillet, stirring continuously to avoid lumps. Then, chop the fresh parsley and add it to the skillet, continuing to stir. Let it simmer for another 5 minutes. Finally, add the bay leaves and mix well.
Step 7: Serving
Once the bean stew is ready, you can serve it warm, sprinkled with fresh parsley. Personally, I enjoy pairing it with fresh tomatoes sprinkled with a pinch of salt for a fresh and delicious contrast. Also, a slice of freshly baked homemade bread is always a welcome addition to this dish.
Useful tips
1. Types of beans: Large white beans are ideal for this recipe, but you can also experiment with other types of beans, such as kidney beans or mung beans, for different flavors and textures.
2. Vegetarian variant: This recipe is already vegetarian, but you can add a bit of smokiness, such as a few pieces of vegetarian sausage or smoked tofu, for a more complex flavor.
3. Aromatic flavors: If you enjoy bolder flavors, you can add a few drops of soy sauce or a few peppercorns at the end to enhance the taste.
4. Preserving flavors: Bean stew can be stored in the refrigerator for 2-3 days. Additionally, the flavor gets even better the next day, so don’t hesitate to make it in advance!
5. Suitable drinks: This dish pairs excellently with a glass of dry white wine or freshly squeezed lemonade with a hint of mint, to contrast with the rich flavor of the stew.
Nutritional benefits
Bean stew is an excellent source of plant-based protein, fiber, vitamins, and minerals. Beans are rich in iron, magnesium, and folic acid, making them very beneficial for heart health and digestion. Additionally, due to its high antioxidant content, it helps maintain overall health.
Frequently asked questions
1. Can I use canned beans?
Yes! If you choose canned beans, be sure to rinse them well and add them to the vegetables immediately after they are cooked.
2. What should I do if the dish turns out too thick?
If the stew is too thick, you can add a little hot water to achieve the desired consistency.
3. Can bean stew be frozen?
Yes, the stew can be frozen. Make sure to let it cool completely before transferring it to airtight containers.
4. What other vegetables can I add?
You can experiment with vegetables such as celery, zucchini, or even eggplant, depending on your preferences.
This bean stew recipe is not just a simple dish but a culinary experience that blends tradition with flavor. Whether you prepare it for yourself or for loved ones, with each bite you will feel the warmth of home and the love of those who cooked it before you. So, put on your apron, gather the ingredients, and enjoy this delicacy that will bring a smile to your face! Enjoy your meal!
Ingredients: 900 g large white beans, 2 large onions, 1 large carrot, 1 medium parsley root, 2 peppers (red and green), 1 bunch of fresh parsley, 3 teaspoons of tomato paste, 1 tablespoon of flour, 2.5 teaspoons of salt, 2 bay leaves
