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Two-Bean Stew

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Recipe

 

Yield

4 servings

Prep

20 min

Cook

20 min

Ready

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

Ingredients

Amount Measure Ingredient Features
2 cans beans
4 cups cooked (any 2 kinds)
* Camera
1 cup water
or vegetable broth
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2 each potatoes
md scrubbed, chopped
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2 each carrots
md, chopped
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2 each onions
md, chopped
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2 cups vegetables
other, chopped, (eg, turnip, celery,, kohlrabi)
2 teaspoons soy sauce, tamari
tamari
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2 each bay leaves
to 3
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2 teaspoons thyme
each, marjoram, and garlic powder
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1 To tomatoes
or sweet red pepper, chopped, optional
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½ cup all-purpose flour
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¾ cup water
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½ cup parsley leaves
or frozen green peas
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1 x salt and black pepper
to taste
* Camera

Ingredients

Amount Measure Ingredient Features
2 cans beans
4 cups cooked (any 2 kinds)
* Camera
237 ml water
or vegetable broth
Camera
2 each potatoes
md scrubbed, chopped
Camera
2 each carrots
md, chopped
Camera
2 each onions
md, chopped
Camera
473 ml vegetables
other, chopped, (eg, turnip, celery,, kohlrabi)
1E+1 ml soy sauce, tamari
tamari
Camera
2 each bay leaves
to 3
* Camera
1E+1 ml thyme
each, marjoram, and garlic powder
* Camera
1 To tomatoes
or sweet red pepper, chopped, optional
* Camera
118 ml all-purpose flour
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177 ml water
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118 ml parsley leaves
or frozen green peas
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1 x salt and black pepper
to taste
* Camera

Directions

In large Dutch oven or heavy saucepan, place drained liquid from beans.

Set beans aside.

Add water, cover and bring to boil. Add vegetables, soy sauce and herbs.

Cover, bring to boil, reduce heat and simmer for about 8 minutes, or until veggies are still a little crunchy.

Add beans and tomatoes to cooked veggies.

Cover, and bring to boil.

Combine flour and water in jar with tight fitting lid.

Shake well, then slowly add mixture to hot stew, stirring while it thickens.

Add parsley, reduce heat, and simmer for 3 to 4 minutes.

Adjust seasonings to taste. Makes 6 hearty servings, 1½ cups each.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 344g (12.1 oz)
Amount per Serving
Calories 3307% from fat
 % Daily Value *
Total Fat 2g 4%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 9mg 3%
Sodium 725mg 30%
Total Carbohydrate 23g 23%
Dietary Fiber 13g 52%
Sugars g
Protein 24g
Vitamin A 154% Vitamin C 43%
Calcium 12% Iron 24%
* based on a 2,000 calorie diet How is this calculated?
 

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