Bean stew

Bean stew - a delicious and comforting recipe

Preparation time: 20 minutes
Cooking time: 1 hour
Total time: 1 hour and 20 minutes
Number of servings: 4-6

Bean stew is a traditional dish, full of flavor and warmth, perfect for chilly days. This vegan recipe not only satisfies hunger but also offers numerous nutritional benefits. Beans are an excellent source of plant-based protein, fiber, and vitamins, making them a staple ingredient in many cuisines around the world.

Throughout history, beans have been cultivated and appreciated not just for their taste but also for their ability to nourish entire communities. This simple yet characterful recipe reminds us of family meals, moments spent gathering around the table, enjoying dishes prepared with love.

Ingredients:

- 500 g beans (preferably white or red, according to preference)
- 2 large onions, chopped
- 2 carrots, grated
- 1 large bell pepper, sliced
- 2 tablespoons tomato paste (or tomato purée)
- 3-4 cloves garlic, sliced
- salt, pepper, thyme, and other spices to taste
- 3-4 tablespoons oil for sautéing
- (optional) dill and fresh parsley for garnish

Preparation of Bean Stew:

Step 1: Preparing the beans

1. Start by rinsing the beans well under cold running water. It is recommended to soak them in cold water for 6-8 hours or ideally overnight. This step helps reduce cooking time and makes the beans more digestible.
2. After soaking, drain the water and rinse the beans again. Then, place the beans in a large pot with fresh water and bring to a boil. It is important to change the water 2-3 times to remove substances that can cause digestive discomfort.

Step 2: Cooking the vegetables

1. In a large pan, add the oil and heat it over medium heat. Add the chopped onions and sauté until they become translucent, about 5-7 minutes.
2. Follow with the grated carrots and sliced bell pepper. Continue to sauté the vegetables for 5-6 minutes, stirring occasionally, until they become slightly soft.

Step 3: Preparing the aromatic mixture

1. Add the tomato paste (or purée) to the pan, mixing well to combine with the vegetables. Season with salt, pepper, and thyme to taste.
2. At the last moment, add the sliced garlic cloves. The garlic will add a delicious aroma and a bit of intensity to the dish.

Step 4: Combining the ingredients

1. When the beans are almost cooked (about 40-50 minutes), and the water has reduced to the level of the beans, pour the vegetable mixture over the beans.
2. Mix well, cover the pot, and let it simmer on low heat for 30 minutes, allowing the flavors to combine and the beans to be well cooked.

Step 5: Finishing and serving

1. After 30 minutes, check the consistency of the beans. If they are well cooked, turn off the heat.
2. Sprinkle with fresh chopped dill and parsley (if desired) for an extra touch of freshness and flavor.

Serving suggestions:

Bean stew is served hot, alongside a slice of fresh bread or polenta, which will perfectly absorb the delicious sauce. For a complete meal, you can add a fresh summer salad or pickles, which bring a note of acidity and crunch.

Possible variations:

- You can add diced potatoes to the vegetable mixture for a richer consistency.
- If you like a spicier taste, you can add hot peppers or peppercorns during preparation.
- Instead of tomato paste, you can use fresh diced tomatoes or even soy sauce for a more oriental note.

Frequently asked questions:

1. Can I use canned beans?
Yes, but you will need to add the beans to the vegetable mixture only in the last 10-15 minutes of cooking to avoid them falling apart.

2. Is this recipe vegan?
Yes, bean stew is perfect for vegans and is an excellent option during fasting days.

3. What drinks pair well with bean stew?
A dry white wine or a pale beer pairs excellently with this dish, but a fresh fruit compote or freshly squeezed lemonade are also delicious choices.

Calories and nutritional benefits:

A serving of bean stew contains approximately 250-300 calories, depending on the ingredients used. It is rich in protein, fiber, and antioxidants, having a positive impact on digestion and heart health. Additionally, it is low in fat, making it an excellent choice for a balanced diet.

In conclusion, bean stew is not just a simple recipe but also a dish full of tradition and history. I invite you to prepare it with love and enjoy every bite alongside your loved ones. Enjoy your meal!

 Ingredients: 1/2 kg of beans 2 large onions chopped into rings 2 carrots grated 1 large bell pepper sliced thinly 2 tablespoons of broth salt, spices to taste (thyme, dill, parsley).

 Tags:  bean stew fasting recipes