Two-Bean Stew
Yield
4 servingsPrep
20 minCook
20 minReady
40 minLow 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) |
*
|
| 1 | cup |
water
or vegetable broth |
|
| 2 | each |
potatoes
md scrubbed, chopped |
|
| 2 | each |
carrots
md, chopped |
|
| 2 | each |
onions
md, chopped |
|
| 2 | cups |
vegetables
other, chopped, (eg, turnip, celery,, kohlrabi) |
|
| 2 | teaspoons |
soy sauce, tamari
tamari |
|
| 2 | each |
bay leaves
to 3 |
*
|
| 2 | teaspoons |
thyme
each, marjoram, and garlic powder |
*
|
| 1 | To |
tomatoes
or sweet red pepper, chopped, optional |
*
|
| ½ | cup |
all-purpose flour
|
|
| ¾ | cup |
water
|
|
| ½ | cup |
parsley leaves
or frozen green peas |
|
| 1 | x |
salt and black pepper
to taste |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | cans |
beans
4 cups cooked (any 2 kinds) |
*
|
| 237 | ml |
water
or vegetable broth |
|
| 2 | each |
potatoes
md scrubbed, chopped |
|
| 2 | each |
carrots
md, chopped |
|
| 2 | each |
onions
md, chopped |
|
| 473 | ml |
vegetables
other, chopped, (eg, turnip, celery,, kohlrabi) |
|
| 1E+1 | ml |
soy sauce, tamari
tamari |
|
| 2 | each |
bay leaves
to 3 |
*
|
| 1E+1 | ml |
thyme
each, marjoram, and garlic powder |
*
|
| 1 | To |
tomatoes
or sweet red pepper, chopped, optional |
*
|
| 118 | ml |
all-purpose flour
|
|
| 177 | ml |
water
|
|
| 118 | ml |
parsley leaves
or frozen green peas |
|
| 1 | x |
salt and black pepper
to taste |
*
|
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.
