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Hearty Bean and Vegetable Stew

 

33

Yield

12

servings

Prep

15

min

Cook

8

hrs

Ready

16

hrs

Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber
 

Ingredients

1 pound beans
assorted, dry
2 cups vegetable juice cocktail
½ cup white wine
dry
*
cup soy sauce, tamari
cup juice
apple or pineapple
*
1 x vegetable stock
or water
*
½ cup celery
diced
½ cup parsnips
diced
*
½ cup carrots
diced
½ cup mushrooms
diced
*
1 each onions
diced
1 teaspoon basil
dried
*
1 teaspoon parsley leaves
dried
1 each bay leaves
*
3 cloves garlic
minced
1 teaspoon black pepper
1 cup rice, cooked
or pasta

Directions

Sort and rinse beans, then soak overnight in water.

Drain beans and place in crockpot.

Add vegetable juice, wine, soy sauce, and apple or pineapple juice.

Cover with vegetable stock or water; the amount added depends on whether you prefer a soup (more liquid) or a stew (less).

The juice adds just a tad of sweetness and the soy sauce adds depth and the tang of salt.

Cook at high for 2 hours.

Add vegetables, herbs, and spices, and cook for 5 to 6 hours at low until carrots and parsnips are tender.

When tender, add rice or pasta and cook for one additional hour.

For beans use 3 or 4 kinds, such as: black, red kidney, pinto, baby lima, lentil, and green and/or yellow split peas.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 120g (4.2 oz)
Amount per Serving
Calories 788% of calories from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 3mg 1%
Sodium 673mg 28%
Total Carbohydrate 5g 5%
Dietary Fiber 3g 12%
Sugars g
Protein 7g
Vitamin A 31% Vitamin C 23%
Calcium 4% Iron 7%
* based on a 2,000 calorie diet How is this calculated?

 

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