White Beans Vegan Stew
https://glutenfree-bread.com/
Ingredients:
| Name | Units | TIP | |
|---|---|---|---|
| Soaked (brined) dried beans | 2 cups | Brining beans before cooking has multiple benefits: Decrease cooking time Improves flavor (beans are incredibly tasty) Creamier texture ( beans are creamier inside and have more tender skins) Keeps beans intact ( helps them hold up during cooking and most of their skins are on ) Easier to digest and also improve the body’s ability to absorb nutrients | |
| Vegetable Oil | 4 tablespoons | You can use any mild-flavored oil, such as olive oil, avocado oil, grapeseed oil. Adding oil to the pot when cooking the beans helps with having less foam. | |
| Onions | 2 | ||
| Medium Carrots, shredded | 3 | ||
| Head of a Garlic | 1 | ||
| Sundried Tomatoes | 4 | ||
| Bay Leaf | 1 | ||
| Whole Black Pepper | 10 | ||
| Salt, to taste | 1 tsp |
Optional Ingredients :
| 1 tablespoon Oregano | |
| 1 tablespoon Thyme | |
| Crushed Red Pepper flakes, to taste |
Steps:
- Overnight Soak. Rinse the beans (2 cups), place them in a large bowl and add water to cover them by 2 inches, add salt (2 tbsp), mix thoroughly and let them soak overnight. Drain and rinse beans before using.
- Place soaked beans in a large pot. Cover them by 3-inches with fresh water (or for each cup of soaked beans use 3 cups of water) and bring to a boil. Some foam might gather on top of the pot, skim it off with a spoon as necessary.
- Reduce heat, add any flavorings of choice: bay leaf (1), whole carrot (1), whole onion (1), celery stalks (2), garlic cloves (4), whole black peppers (10), vegetable oil (1 tbsp), and simmer gently covered until beans are tender. 15 minutes before the beans are ready, stir in 1 tablespoon of salt.
- Most beans will cook in 45 minutes to 2 hours depending on the variety.
- Next, heat the vegetable oil (3 tbsp) in a wide, heavy-based pan and cook chopped onion (1) until it turns a light brown color and has a slightly caramelized appearance for about 10 -15 minutes over medium heat, stirring occasionally. Adding some salt at the start of the process will draw out some of the water, helping them brown faster.
- Add garlic (2 cloves), shreded carrots (2), whole sun-dried tomatoes (4) and continue cooking for about 10 more minutes.
- Add cooked beans and veggie broth (water from boiled beans which is full of flavor and good nutrients), add salt, and thyme. Mix well and bring to a boil, reduce to simmer and continue cooking for 15 more minutes.
- Finish with minced garlic (3 cloves), crushed red pepper flakes and parsley. Taste and adjust seasonig, then let sit to cool and thicken.
- Serve with a piece of warm, crusty bread (Buckwheat Millet Oat Bread)