Stewed beans

Stewed Beans: A Vegetable Delicacy for Fasting Days

I invite you to discover a simple and flavorful recipe, perfect for fasting days or for moments when you crave a delicious vegetarian dish. Stewed beans are not only a healthy choice but also a delightful option that will enchant you with every bite. Moreover, with the right ingredients, you can turn this dish into a true feast for the whole family.

Preparation time: 20 minutes
Cooking time: 40 minutes
Total: 60 minutes
Number of servings: 4

A Brief History of Beans

Beans are a versatile ingredient used in various culinary cultures throughout history. These vegetables not only add flavor and texture to dishes but are also a rich source of vitamins and minerals. During fasting days, beans become an excellent alternative to meat, providing a consistent intake of nutrients.

Necessary Ingredients

- 1.5 kg of beans (second harvest, meaty and tender)
- 4 small onions (preferably red for a sweeter taste)
- 2 carrots (small and fresh)
- 3 well-ripened tomatoes (or 1 can of tomato pulp)
- 1-2 tablespoons of vegetable concentrate (optional, for flavor enhancement)
- 1 bunch of parsley (fresh, for added freshness)
- 1 bunch of dill (fresh, a perfect complement to the beans)
- 1 head of garlic (for intense flavor)
- 50 ml of oil (olive or other vegetable oil)
- Salt and pepper (to taste)

Preparation Technique

1. Preparing the Beans:
Start by washing the beans well. Trim the ends and segment them into smaller pieces, about 5-7 cm, to facilitate cooking. This step not only reduces cooking time but also helps to unify the flavors.

2. Boiling the Beans:
Place the beans in salted boiling water and let them boil for 5-7 minutes until they become slightly tender. Drain them and set aside.

3. Preparing the Sofrito:
In a large pot, add the oil and sauté the finely chopped onion over medium heat. After a few minutes, when the onion becomes translucent, add the grated carrot and 1-2 tablespoons of water to prevent burning. Cover the pot with a lid and let the vegetables soften.

4. Adding the Beans:
Once the onion and carrot have softened, add the boiled beans to the pot. Stir well to combine the ingredients. Let everything cook on low heat, covered, for about 15-20 minutes. This is the stage where the beans will absorb the flavors from the sofrito.

5. Creating the Sauce:
When the beans are nearly done, add the tomatoes (either whole or in canned pulp form) and the remaining sliced garlic. Season with salt and pepper, then add the chopped dill and parsley. Let it cook for another 5-10 minutes until everything is well incorporated.

6. Serving:
Serve the beans warm, with a generous portion of fresh bread on the side. If you want one of the fasting variations, you can add sour cream or yogurt for a creamier taste.

Practical Tips

- Choosing the Beans: When selecting beans, opt for the freshest and meatiest ones. The color should be a vibrant green, without spots or yellowing areas.
- Meat Variation: If you are not fasting and want to add more flavor, you can include some cubes of chicken or pork, which you sauté together with the onion.
- Recommended Drinks: This dish pairs wonderfully with a glass of dry white wine or a refreshing herbal tea.

Nutritional Benefits

Beans are rich in fiber, vitamins A, C, and K, as well as essential minerals like iron and calcium. They contribute to maintaining cardiovascular health and the immune system while being low in calories, making them ideal for a balanced diet.

Frequently Asked Questions

- Can I use frozen beans? Yes, you can use frozen beans, but make sure to thaw them before cooking to avoid excess water in the dish.
- How can I store leftovers? Stewed beans store well in the refrigerator in an airtight container for 2-3 days. You can reheat them in the microwave or on the stove, adding a little water to prevent drying out.

In conclusion, stewed beans are a simple yet characterful recipe that can be adapted to your preferences. Whether you choose to enjoy them in the fasting version or with a splash of sour cream, I am confident that this dish will quickly become a favorite in your kitchen. Enjoy your meal!

 Ingredients: 1.5 kg green beans, 4 small onions, 2 small carrots, 3 ripe tomatoes or 1 can of tomato pulp, a little bit of vegetable concentrate, parsley, dill, 1 head of garlic, 50 ml of oil

 Tags:  pods fasting beans