Bean stew

Bean Stew: A Vegetarian Delicacy with Authentic Taste

If you are looking for a fasting recipe that is both healthy and delicious, bean stew is the perfect choice. This recipe is not only easy to prepare but also full of nutrients, based on simple yet flavorful ingredients. Bean stew is a traditional dish often prepared during fasting periods, as well as on festive occasions or whenever we want to indulge in a healthy meal.

Total time: 2 hours
Preparation time: 30 minutes
Cooking time: 1 hour and 30 minutes
Servings: 4

Ingredients:
- 250 g white beans (about a small bowl)
- 1 large onion
- ½ yellow bell pepper
- 1 carrot
- 5-6 cloves of garlic
- Salt and pepper to taste
- Pickled peppers (for serving)
- Oil (for sautéing)

Preparation:

1. Preparing the beans:
Start by washing the beans thoroughly under cold running water, changing the water several times. This step is essential to remove impurities and reduce cooking time. After washing the beans, place them in a bowl with hot water and let them soak for 3-4 hours. This process will help the beans become tender and easier to cook.

2. Boiling the beans:
In a large pot, add water halfway and place it over medium heat. When the water starts to boil, add the soaked beans. Don’t forget to add a little salt to enhance the flavor. Let the beans boil over medium heat, stirring occasionally, for about an hour or until the beans are tender.

3. Preparing the vegetables:
While the beans are boiling, peel the carrot and cut it in half. Wash the yellow bell pepper and cut it into quarters. After the beans have boiled for more than an hour, add the carrot and bell pepper to the pot. These vegetables will add not only nutrients but also a wonderful flavor to the stew. Let everything boil until the vegetables are fully cooked.

4. Mashing the mixture:
Once the beans and vegetables are cooked, take a strainer and drain the water. Let them cool slightly, then mash them with a blender or meat grinder. The mixture should be smooth but not completely homogenized, to maintain a pleasant texture.

5. Preparing the onion:
Peel and finely chop the onion. In a frying pan, add a little oil and heat it over low heat. Add the chopped onion and let it soften, stirring occasionally, for about 10-15 minutes. It is important not to brown it; the goal is to make it translucent and soft.

6. Mixing the ingredients:
Once the onion has softened, add it to the mashed bean and vegetable mixture. Peel the garlic, crush it, and add it to the mixture. Season with salt and pepper to taste. Mix all the ingredients well to achieve a homogeneous and flavorful taste.

7. Serving:
Bean stew is delicious served on a slice of fresh or toasted bread. On top, you can add slices of pickled peppers for an extra burst of flavor and color. This combination will transform every bite into a memorable culinary experience.

Practical tips:
- If you want to save time, you can use canned beans, but keep in mind that the flavor will be different. Be sure to rinse them well before use.
- You can also add other vegetables of your choice, such as celery or zucchini, for a nutrient-rich variation.
- Bean stew can be stored in the refrigerator for 3-4 days and can be easily reheated, becoming even tastier as the flavors meld together.

Nutritional benefits:
Beans are an excellent source of plant-based protein, fiber, and essential minerals such as iron and magnesium. This recipe is not only filling but also contributes to maintaining a balanced diet, being low in calories. A serving of bean stew has approximately 250-300 calories, depending on the amount of oil used.

Frequently asked questions:
- Can I use another type of bean?
Yes, you can experiment with red or black beans for a different flavor.

- Is this recipe suitable for vegans?
Absolutely! All ingredients are plant-based, and bean stew is a perfect vegan dish.

- How can I enhance the flavor?
You can add spices like cumin or smoked paprika for a more complex taste.

Combine bean stew with a fresh cabbage salad or a lemon-based refreshing drink, and your meal will be truly special.

Enjoy every bite and relish the health benefits this recipe brings!