Anasazi Bean Stew with Cornmeal Dumplings
A savory bean stew that's made with delicious cornmeal dumplings which will satisfy your family's hunger.
Yield
4 servingsPrep
20 minCook
70 minReady
90 minIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 ½ | cup |
anasazi beans
|
* |
| 3 | cups |
water
|
|
| 2 | cups |
onions
chopped |
|
| 1 | cup |
celery
chopped |
|
| 1 ½ | cup |
carrots
sliced |
|
| 1 | each |
kombu
7" strip, rinsed |
* |
| 3 | each |
bay leaves
|
*
|
| 2 | teaspoons |
savory
dried |
|
| 2 | cups |
tomato purée (passata)
|
|
| 1 | tablespoon |
balsamic vinegar
|
|
| 2 | tablespoons |
soy sauce, tamari
low-sodium |
|
| ½ | cup |
cornmeal
|
|
| ¼ | teaspoon |
sea salt
|
|
| ⅛ | teaspoon |
baking powder
|
|
| 5 ¼ | ounces |
tofu
extra-firm silken |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 355 | ml |
anasazi beans
|
* |
| 7.1E+2 | ml |
water
|
|
| 473 | ml |
onions
chopped |
|
| 237 | ml |
celery
chopped |
|
| 355 | ml |
carrots
sliced |
|
| 1 | each |
kombu
7" strip, rinsed |
* |
| 3 | each |
bay leaves
|
*
|
| 1E+1 | ml |
savory
dried |
|
| 473 | ml |
tomato purée (passata)
|
|
| 15 | ml |
balsamic vinegar
|
|
| 3E+1 | ml |
soy sauce, tamari
low-sodium |
|
| 118 | ml |
cornmeal
|
|
| 1.3 | ml |
sea salt
|
|
| 0.6 | ml |
baking powder
|
|
| 151.7 | ml/g |
tofu
extra-firm silken |
|
Directions
Combine beans, water, onions, celery, carrots, kombu, bay leaves, savory and tomato purée in a large soup kettle. Bring to a boil, reduce heat and simmer until beans and vegetables are tender, about 45 minutes.
Remove kombu, slice into bite-size pieces and return to kettle. Stir in vinegar and tamari.
While the stew is cooking, prepare the dumpling dough (below). Bring stew to a slow boil over medium heat and drop tablespoonfuls of batter onto surface of stew. Cover and cook for 10 minutes.
Remove dumplings with a slotted spoon to a serving bowl. Stir stew to mix well. Ladle stew into individual serving bowls and top with dumplings.
Serve immediately.
Hints: For fresh tomato purée, place 3 to 4 medium-size tomatoes in a blender and blend until smooth.
Delicious with cooked greens and a tomato salad.
CORNMEAL DUMPLINGS: (Makes about 8 dumplings) In a medium-size mixing bowl, combine cornmeal, salt and baking powder. Blend tofu in a blender or food processor until smooth and creamy. Add tofu to cornmeal mixture and mix well.
Hints: Replace ½ cup all purpose flour for half of cornmeal.
STEW - Per serving: 526 cal, 31 g prot, 579 mg sod, 92 g carb, 6 g fat, 0 mg chol, 183 mg calcium DUMPLINGS - Per serving: 55 cal, 4 g prot, 125 mg sod, 6 g carb, 2 g fat, 0 mg chol, 51 mg calcium
