Bean stew with raw beans
Bean stew with raw beans
Welcome to the delicious world of healthy eating! Today, I will guide you step by step through a simple and quick recipe, ideal for fasting days or for moments when you want to enjoy a tasty meal without feeling too heavy. The bean stew with raw beans is an excellent choice, packed with nutrients that will delight your taste buds.
Total preparation time: 45 minutes
Cooking time: 25 minutes
Number of servings: 4
Your basic ingredients:
- 300 grams of raw beans (you can also use frozen for quicker cooking)
- 1 medium onion, finely chopped
- 1 small carrot, grated or diced
- ½ red bell pepper, diced
- 1 stalk of celery
- 2 bay leaves
- 1 teaspoon sweet paprika
- 1 teaspoon flour
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 teaspoon vegetable mix or vegetable Delikat
- 250 ml boiling water
Let's begin our culinary journey!
Step 1: Preparing the ingredients
Make sure you have all the ingredients at hand. If using frozen beans, take them out of the freezer a little while before you start cooking to let them thaw. The onion, carrot, and bell pepper should be finely chopped so they soften evenly during cooking.
Step 2: Sauté the vegetables
In a large pot, add the 2 tablespoons of olive oil and heat it over medium heat. When the oil is ready, add the finely chopped onion and let it sauté for 2-3 minutes until it becomes translucent. Then, add the carrot and red bell pepper. Cook them together, stirring frequently, for another 3-4 minutes. This step is crucial for bringing the flavors of the vegetables to life.
Step 3: Add the spices
Once the vegetables have softened, it's time to give them a bit of flavor. Add a teaspoon of sweet paprika and mix well to combine. The paprika added at this stage will release its rich flavors and give your stew a beautiful color.
Step 4: Add the beans
Add the pre-washed beans to the pot. Then pour the 250 ml of boiling water over the mixture. Cover the pot with a lid and let it simmer over medium heat for 20-25 minutes. During this time, the beans will soften, and the flavors will combine perfectly.
Step 5: Finishing
After the beans are cooked, check if more water is needed; if necessary, add water until it covers the beans. Remove the celery stalk and bay leaves. In a small bowl, dissolve a teaspoon of flour in 2 tablespoons of cold water and pour the mixture into the pot. This will help thicken the sauce, giving it a creamy texture.
Step 6: Serving
The bean stew is served hot, with a sprinkle of fresh herbs on top. I recommend adding finely chopped celery for an extra touch of freshness. This dish is delicious alongside pickles, which add a pleasant contrast of acidity.
Nutritional benefits
Beans are an excellent source of plant-based protein, fiber, and vitamins such as folic acid and vitamin B6. This recipe is not only delicious but also healthy, with a low calorie content, making it perfect for a balanced diet.
Customized version
If you want to add more flavor, you can also add some chopped green or black olives, which will give a Mediterranean touch to the dish. You can also experiment with other vegetables like zucchini or eggplant to diversify the recipe.
Frequently asked questions
1. Can I use canned beans?
Yes, but you need to reduce the cooking time since canned beans are already cooked. Add them to the vegetable mixture in the last 10 minutes of cooking.
2. How can I make this recipe spicier?
If you prefer a spicy note, add a chopped hot pepper or a bit of hot paprika, depending on your preferences.
3. Can I use a different type of oil?
Sure! Sunflower or canola oil are excellent alternatives, but olive oil provides a distinct flavor that perfectly complements this dish.
I encourage you to try this bean stew with raw beans and enjoy its delicious flavors. Bon appétit!
Ingredients: 300 grams of raw bean seeds (I used frozen), a stalk of green celery, an onion, a small carrot, half a red bell pepper, 2 bay leaves, paprika, salt, pepper, a tablespoon of vegetable mix or vegetable seasoning, a teaspoon of flour, 2 tablespoons of olive oil
