Global Bean Stew
By Mary McDougall
The grains used in this stew 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.
Serves: 6
Prep Time: 25 min
Cook Time: 60 min
Ingredients
Directions
1 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.
