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Lima Bean& Fennel Stew

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Recipe

Yield


servings

Prep

15
min

Cook

20
min

Ready

35
min
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 cup lima beans
dried, water for soaking, plus
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4 cups water
for cooking
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3 medium potatoes
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2 large carrots
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1 large onions
diced
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2 tablespoons olive oil
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¼ teaspoon fennel seeds
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½ teaspoon thyme
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½ teaspoon marjoram
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2 each garlic cloves
finely chopped
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2 tablespoons water
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½ cup white wine
dry
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4 ounces mushrooms
thinly
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1 small fennel bulb
diced
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1 each bay leaves
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1 tablespoon soy sauce, tamari
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1 tablespoon lemon juice
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Ingredients

Amount Measure Ingredient Features
237 ml lima beans
dried, water for soaking, plus
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946 ml water
for cooking
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3 medium potatoes
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2 large carrots
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1 large onions
diced
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30 ml olive oil
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1.3 ml fennel seeds
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2.5 ml thyme
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2.5 ml marjoram
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2 each garlic cloves
finely chopped
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30 ml water
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118 ml white wine
dry
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115.6 ml/g mushrooms
thinly
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1 small fennel bulb
diced
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1 each bay leaves
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15 ml soy sauce, tamari
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15 ml lemon juice
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Directions

Pick over and wash lima beans, and soak them in water to cover at least 6 hours or overnight.

Drain off the soaking water and place the limas in a large stewpot with fresh water.

Bring to a boil, then lower the heat and simmer gently for 1 hour.

Scrub the potatoes and carrots.

Cut the potatoes in ½-inch dice.

Cut the carrots in half lengthwise, then crosswise into ¼ inch slices.

Add the potatoes and carrots to the limas.

While they are cooking, sauté the onion in 1 tablespoon of oil until golden brown.

Crush the fennel seed lightly in a mortar and add it along with the thyme, marjoram, garlic, and 2 tablespoons of water to the onion.

Cook over low heat for 3 minutes to blend the flavors.

Add the wine and simmer until the liquid is reduced a little.

Scrape the onion mixture into the bean mixture and return the skillet to the burner.

Sauté the mushrooms in the remaining tablespoon oil until they turn golden around the edges.

Add the mushrooms to the stew, adding more water if necessary to keep the stew from sticking.

Add the diced fennel bulb, bay leaf, and tamari, and simmer about 10 minutes or until the fennel bulb is just tender.

Add the lemon and serve immediately.



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Nutrition Facts

Serving Size 509g (18.0 oz)
Amount per Serving
Calories 25724% from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 302mg 13%
Total Carbohydrate 15g 15%
Dietary Fiber 6g 26%
Sugars g
Protein 13g
Vitamin A 124% Vitamin C 36%
Calcium 6% Iron 10%
* based on a 2,000 calorie diet How is this calculated?
 

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