Global Bean Stew
Prep: 25 minutes Cook: 60 Minutes
I have prepared this stew several times during the past few weeks, with different variations. It is very similar to a stew made with soy sausage in a previous newsletter. However, since I am trying not to use as many concentrated soy protein products, I have prepared this with grains instead of soy. The grains used may be varied, making this dish truly international. I never have enough left over to freeze, but if you do have some left, it may be frozen for later use. We like this plain in a bowl, over rice, or scooped up with baked tortilla chips.
- 3 cups vegetable broth
- 1 onion, chopped
- 2 stalks celery, chopped
- 2 carrots carrots, chopped
- 1 green bell pepper, chopped
- 1 red bell pepper, chopped
- 3 cloves garlic, minced
- 2 cups red potatoes, cubed
- 2 -15 ounce cans cannellini beans
- 8 ounce can tomato sauce
- 1 1/2 cups hummus (store bought no-oil variety, or make your own)
- 1 1/2 tablespoons parsley flakes
- 1 tablespoons soy sauce (optional)
- 1 teaspoon basil
- 1/2 teaspoon oregano
- 1/2 teaspoon smoked paprika
- 1/8 to 1/4 teaspoon crushed red pepper
- 1/2 cup quinoa, cooked
- 1 1/2 cup fresh spinach, chopped
Place 1/2 cup of the broth in a large pot, add onion, celery, carrot, bell pepper, and garlic, and cook, stirring occasionally, for 10 minutes. Add remaining broth, potatoes, and beans. Bring to a boil, cover, reduce heat and cook for 30 minutes. Add tomato sauce, hummus, and seasonings. Cook an additional 10 minutes. Add cooked quinoa, mix well, and cook for 5 minutes. Stir in spinach and cook an additional 2 minutes.
HINTS: This may be made with other cooked grains, such as bulgur, kasha, millet, rice, or even whole wheat couscous (which is not a grain but a pasta). Most natural food stores sell prepared low-fat hummus or you can easily make your own by pureeing cooked garbanzo beans with a small amount of broth, garlic, and salt. This may also be made with garbanzo beans instead of the white beans. If you can't find baby potatoes, use larger red potatoes and chop them into bite-sized pieces. If you want to use chard or kale instead of the spinach, it will need to cook about 5 additional minutes.