Quick Monastic Bean Stew

Delicious Quick Bean Stew Recipe

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Number of servings: 4

Discover the goodness of a traditional dish reinterpreted for the busy days of modern life! Bean stew is a flavorful dish, rich in plant proteins and an excellent choice for a healthy, quick, and filling lunch. This simple recipe is perfect for fasting days but can be enjoyed anytime, alongside a slice of fresh bread or a refreshing salad.

A Brief History of Bean Stew

Bean stew has deep roots in popular culinary tradition. This dish has been prepared over time in countless variations, adapting to available ingredients and regional preferences. Beans, a staple ingredient in many cultures, have often been used due to their nutritional value and pleasant taste. Bean dishes are not only nourishing but also very versatile, allowing for personal adaptations.

Necessary Ingredients

- 4 cans of beans (approximately 400 g each), preferably 3 cans of red beans and 1 can of white beans
- 4 large onions, finely chopped
- 1 large carrot, grated
- 1/4 celery, grated
- 1/2 bottle of tomato juice
- 3 bay leaves
- 3 tablespoons of grape seed oil (or olive oil, if preferred)
- Salt and pepper to taste
- 1 tablespoon of brown sugar (or less, depending on preferences)
- Fresh parsley for garnish (optional)

Step-by-step Instructions

1. Preparing the beans: Start by draining the canned beans. Rinse them under cold running water to remove excess salt and preservatives. Set the beans aside in a bowl.

2. Sauté the vegetables: In a large pot, add the 3 tablespoons of grape seed oil and heat it over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent. Add the grated carrot and celery, stirring well. You can add a tablespoon of water to prevent the vegetables from burning, allowing them to soften.

3. Add the beans: Once the vegetables have softened, add the drained beans to the pot. Gently stir to combine the ingredients.

4. Adding the liquid: Pour in 1 cup of water and the tomato juice. This mixture will give a rich flavor and creamy texture to your stew. Add the bay leaves, salt, pepper, and brown sugar. The sugar will help balance the acidity of the tomatoes.

5. Bake: Cover the pot with a lid and let it simmer on low heat for 10 minutes. Then transfer the pot to a preheated oven at 180°C and let it reduce for 30 minutes. This step will allow the flavors to meld and become more intense.

6. Serving: After the stew has been in the oven, remove it and let it cool slightly. Remove the bay leaves and taste to adjust the seasoning. Serve the stew warm, sprinkled with freshly chopped parsley, alongside a slice of fresh bread or a crunchy green salad.

Practical Tips

- Vegetarian option: This recipe is already vegetarian, but you can add mushrooms for extra flavor and texture.
- Fresh beans: If you prefer fresh beans, you can use dried beans, which you can boil before adding to the dish. This may add extra preparation time, but the flavor will definitely be more intense.
- Thickening the sauce: If you want a thicker sauce, you can add 1-2 tablespoons of flour dissolved in water and mixed well, allowing the dish to simmer for a few extra minutes.

Frequently Asked Questions

- Can I use other types of beans? Yes, you can experiment with any type of beans you prefer or have on hand, such as black beans or pinto beans.

- How can I store the stew? The stew stores excellently in the refrigerator for 3-4 days. You can reheat it in the microwave or on the stove.

- Is this recipe suitable for vegans? Yes, the recipe is completely vegan, with no animal-derived ingredients.

Recommended Combinations

Bean stew pairs wonderfully with:

- Homemade, freshly baked bread
- A simple cabbage salad with a vinegar dressing
- A serving of warm polenta for a hearty lunch
- A glass of dry white wine or a herbal tea for a refreshing touch

Nutritional Benefits

This bean stew recipe is not only delicious but also healthy. Beans are an excellent source of plant protein, fiber, vitamins, and minerals. They contribute to maintaining digestive health and controlling cholesterol levels. Additionally, the vegetables add a wide range of essential nutrients, making bean stew an ideal choice for a balanced diet.

Enjoy this quick bean stew recipe and let yourself be carried away by its delicious and comforting flavors! Don't forget to share your experience with friends and family to bring the joy of this traditional dish into everyone's homes!