Lentil stew

Bean stew for fasting - a savory, healthy, and traditional recipe

Preparation time: 15 minutes
Cooking time: 90 minutes
Total time: 105 minutes
Servings: 4-6

In a busy world, finding simple and economical recipes can be a true blessing. Bean stew is not only delicious but also an excellent source of plant-based protein. A traditional recipe passed down from generation to generation, it brings an authentic taste and enticing aroma to every meal. Here’s how you can easily prepare it, step by step.

Ingredients needed

- 600 g of beans (preferably white or green)
- 1 large carrot, grated
- 3 large onions, finely chopped
- 1 small bowl of tomato puree (about 300 g)
- Salt, to taste
- 2-3 bay leaves
- A few peppercorns
- Fresh herbs (parsley or dill), for garnish

Step 1: Preparing the beans

Start by selecting the beans, removing any defective ones. Rinse the beans under cold running water, then place them in a bowl of water and let them soak overnight. This step is essential as soaking the beans reduces cooking time and aids digestion.

Tip: If you don’t have time to soak them overnight, you can use the quick method: boil the beans for 2-3 minutes, then let them sit covered for 1 hour.

Step 2: Boiling the beans

The next day, drain the beans and place them in a large pot with fresh water. Bring the water to a boil and let it simmer over medium heat. You may need to change the water during cooking, especially if you notice a white foam on the surface. Boil the beans until they become soft but not mushy, which can take between 60 and 90 minutes, depending on the type of beans used.

Step 3: Preparing the sauce

In a separate pot, add 2-3 tablespoons of oil and sauté the finely chopped onions over medium heat until golden. The aroma of the sautéed onions will add a deep flavor to your dish. Once the onion is ready, add the grated carrot and continue to sauté for a few more minutes.

Trick: For an even more intense flavor, you can add a crushed garlic clove along with the onion.

Step 4: Combining the ingredients

After the beans are cooked, add them to the pot with the onions and carrots, along with the tomato puree. Add salt to taste, the peppercorns, and the bay leaves. Mix well and let everything simmer over low heat for about 20 minutes, allowing the flavors to blend perfectly.

Tip: If you prefer a less liquid dish, you can reduce the amount of water added from the bean pot or cook the dish longer to evaporate excess liquid.

Step 5: Serving

Once the dish is ready, remove it from heat and let it cool slightly. Serve it warm, garnished with chopped fresh herbs. This will add a touch of freshness and color to the dish.

Serving suggestion: You can accompany the bean stew with a cabbage salad or pickles, which enrich the meal with different textures and flavors. Additionally, a slice of fresh bread or polenta is always welcome!

Nutritional benefits

Beans are an excellent source of plant-based protein, fiber, vitamins, and minerals, making them ideal for a balanced diet. Moreover, they are low in fat, making them perfect for those looking to maintain their weight or eat healthily.

Frequently asked questions

1. Can I use canned beans?
Yes, you can use canned beans to save time. Just make sure to rinse them well before use.

2. How can I vary the recipe?
You can add other vegetables, such as bell peppers or zucchini, to the pot for a richer flavor. Additionally, adding spices like cumin or sweet paprika can completely change the flavor profile.

3. What are the alternatives for vegans?
This recipe is already vegan, but you can replace the oil with coconut oil for a special flavor.

4. How long can the dish be stored?
The bean stew can be kept in the refrigerator for 3-4 days or can be frozen for up to 3 months.

Conclusion

Bean stew is a simple yet flavorful recipe, perfect for days when we want to eat healthily and enjoy culinary traditions. So, don’t hesitate to try this delicious recipe and share it with your loved ones. Enjoy your meal!